Name: Playbook - Victoria D’Ariano - Leg Workout 7
Uploaded: 2021-03-05T01:11:28.486Z
Duration: 60 min
Description: Leg Workout 7

THE WORKOUT:
1️⃣Barbell Squats 5 x 15, 12, 10, 10, 8 reps (first two sets warm-up focused)
alternative: Use two Db’s on your shoulders
2️⃣Barbell Sumo Deadlifts 4 x 10-12 reps
alternative: DB sumo deadlifts
3️⃣DB Staggered Stiff Leg DL’s 4 x 10-12 reps
4️⃣DB Reverse Lunge alt. Curtsy Lunge 4 x 12 reps/side
5️⃣Db Glute Bridge with Band Abductors 4 x 6 reps (1 rep = 1 thrust / 4 abductors)
6️⃣Band Glute Kickbacks 4 x 12 reps/leg

-Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.
- Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.
- Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.

Barbell Squats

- 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

Barbell Sumo Deadlifts

- Stand tall
- 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.
- Grip the DB and stand up.
- Lower the DB the same way that you picked it up and gently tap the floor before standing again.

Db Staggered Stiff Leg Deadlifts

- Begin in a standing position. Your hands should be on your hips or hanging at your sides. 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.

Db Reverse Lunge into Curtsy Lunge

1 rep = 1 glute bridge / 4 abductors 
-Begin in a supine position on the floor. Bend both knees, placing your feet flat on the ground. This will be your starting position.
- Initiate the exercise by extending the hips, driving your hips from the floor to perform a glute bridge. 
-holding that position - keeping your hips up focus on driving your legs out against the band to complete the abductors.

Db Glute Bridge with Band Abductors

- Start on all fours - knees and hands on the floor - with your core engaged and back flat.
- Kick one foot straight toward the ceiling - knee remaining bent, only going as far as you can without your lower back arching.

Leg Workout 7

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