Name: Playbook - Victoria D’Ariano - W1/D3 Legs (glute/hamstring focus)
Uploaded: 2021-09-10T15:09:39.767Z
Duration: 45 min
Description: W1/D3 Legs (glute/hamstring focus)

- Sumo Squats 4 x 20 reps
- Stiff Leg Deadlifts 4 x 12 reps (4 second negatives)
- Kneeling Squats 4 x 12-15 reps
- Side Lunges 4 x 12 reps/leg
- Db Weighted Sumo Squat hold 4 x 30 seconds superset w:
Reverse Hyperextensions (from the floor) 4 x 20 reps 
- Leg Elevated Glute Bridge 4 x 12 reps/leg

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat lowering the dumbbell toward the ground
- Stand up to full extension

Db Sumo Squat

- Begin with dumbbells in your hands and feet hip width apart
- Lower the dumbbells toward the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Db Stiff Leg Deadlift (4 second negative)

- Start in the kneeling position, knees just outside shoulders
- Hold Db at your upper back
- Keeping your back straight and core engaged
- Lower down until your glutes touch your heels
- Come back up extending hips forward

Db Kneeling Squats

- Place your feet hip-width apart with dumbbell held in front
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Complete desired reps then repeat on the opposite side

Db Side Lunges

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, lowering the dumbbell to the ground
- Hold position for time

*Db Sumo Squat Hold

- Lying face down on the ground with your legs extended
- Raise your legs up
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

*Glute/Hamstring Hypertension

Superset:

- 10 reps/leg
- Lying on your back, bend at the knee and plant your foot onto the bench
- Press into the bench with your foot to raise your hips, and squeeze your glutes at the top of the movement.
- As you press, exhale gently to engage your abs, putting less pressure on your lower back.

Single Leg Elevated Glute Bridge

W1/D3 Legs (glute/hamstring focus)

W1/D1 Shoulders

My legs were burning just as much as my arms!

Jessica

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W1/D5 Chest + Triceps

My legs are jello! I could only get through 3 sets of each. 4 is tough! 💪🏼

W1/D3 Legs (glute/hamstring focus)

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