Name: Playbook - Victoria D’Ariano - Leg Workout 5
Uploaded: 2021-01-18T11:46:48.347Z
Duration: 60 min
Description: Leg Workout 5

My cheeks are burning and swollen can’t complain 🥵🥵🤪

Jade

Eadyn

Gym leg workout that requires access to equipment.

- place a 25lb or plate or choice under your heel.
- point your heels together and your toes away from one another.
- Squat down as you normally would but focus on pushing your legs out when you squat down & drive up.

Plate Heel Elevated Smith Machine Squats

- Increase weight as the reps decrease.
- Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
- Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
- As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
- Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Smith Machine Sumo DL’S

- 10-12 reps / leg 
- Begin seated on the ground with a bench directly behind you. Have a loaded dumbbell  over your legs. 
- Roll the DB so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
- Begin the movement by driving through your foot, while the opposite leg stays off the ground,  extending your hips vertically. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

Single Leg DB Hip Thrusters

- 10-12 reps / leg
- Stand tall, with a dumbbell in each hand.
- To start, place one foot backward so that the ball of your foot is in line with your heel.
- Raise the rear heel and try to feel most of your weight on the front foot.
- Keep even pressure through your front foot, and reach your hips backward, letting the front knee slightly bend as your hips go back and the dumbbells moves toward the floor.

Staggered Stiff Leg Deadlifts

- 10 reps / side 
- Begin in a standing position. With the cable rope attachment sitting on your shoulders. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.
- Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral.
- After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.
- This movement can be done completely on one side before switching, or can be performed in an alternating fashion.

Cable Rope Reverse Lunges

Leg Workout 5

Casandream

I have been working out for years but got tired of making my own workouts and skipping things I didn’t like. Victorias workouts remind me of how much I was slacking. I can’t wait to see the results of doing her killer workouts consistently!

Leg Workout 5

Community

More workouts from Victoria D’Ariano