Name: Playbook - Victoria D’Ariano - Leg workout 4
Uploaded: 2021-01-18T11:44:24.690Z
Duration: 70 min
Description: Leg workout 4

Taechinee.Ck

Leg workout requiring access to a gym or equipment!

- Start with two plates under your toes.
-Hold the DB’s  at hip level. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.
- Lower the DB’s by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.
- At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

Plate Elevated Stiff Leg Deadlifts

- Position your legs outside shoulder width, with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position.
- Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement.
- Begin to raise, as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
- Repeat for the recommended amount of repetitions.

DB Squats

-Feet just outside shoulder width with feet pointed slightly outwards.
-Sit in squat position, back straight and chest up.

Squat Holds

DB Squats SS. With Squat Holds

- 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 Deadlifts

- Begin seated on the ground with a bench directly behind you. Have a loaded barbell (smith machine) over your legs. Use a pad on the bar can greatly reduce the discomfort caused by this exercise.
- Sit the bar 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 feet, extending your hips vertically through the bar. 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.

Smith Machine Hip Thrusters

-Slow reps (5 seconds down / 5 seconds up)
-Use a plate under your feet if you need to adjust the height.
-The pad should sit just under your hips.
-Hunch (curve) your back slightly to make sure the tension stays on your glutes.
-Slight bend in your knees.
-Squeeze your hams/glutes and initiate the movement from there.

Glute/Hamstring Hyperextensions

- To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.
- Slowly press against the machine with your legs to move them away from each other while exhaling.
- Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary to prevent any injuries from occurring.
- Repeat for the recommended amount of repetitions.

Machine Abductors

Leg workout 4

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 4

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