Name: Playbook - Victoria D’Ariano - W1/D3 Wednesday: Legs
Uploaded: 2021-01-18T11:44:36.446Z
Duration: 45 min
Description: W1/D3 Wednesday: Legs

Tenneh

maria

Was struggling with legs today, this was killer

Jennifer

Each version just keeps getting better 🔥👌🏼

Kendra

Wednesday: Legs

- Smith machine or barbell squats 4 x 24 reps (8 reps’ wide stance, 8 reps’ normal stance, 8 reps’ narrow stance)
- DB wide stance stiff leg deadlifts 4 x 10-12 reps
- Smith machine or barbell sumo deadlifts 4 x 15, 12, 10, 10
(increasing weight)
- Superset
    - Glute/hamstring hyperextensions 4 x 10     
    - Lying down hamstring curls 4 x 10-12
- DB single-leg hip thrusters 4 x 10-12 reps/leg
- Cable glute kick-backs 4 x 15 reps/side

- Chest up, core tight and back straight, feet pointed outwards
- Squat down focusing on keeping the weight back
- Go as low as you can with keeping form 
- Push through your heels when driving up, and push your knees outward while driving up

Smith machine

- Slight bend in your legs, do not lock out your knees
- Hinge at the hips, keep your back straight and your neck in a natural position
- As you pull up engage your hamstrings

DB wide stance stiff leg deadlifts

- Start with a wide stance with your feet pointed outwards
- Keep your shoulder rolled back and chest up
- Come down until you reach shin height and pull-up engaging your hamstrings

Smith machine sumo deadlift

- Very slow and controlled 
- Engage your glutes and hamstrings as you come up

Glute/hamstring hyperextensions

Start by lying flat on your stomach.
Adjust the roller pad so that it rests comfortably a few inches under your calves, just above the heels. Check to make sure the pads aren't too high up on your calves as this can place pressure on your Achilles tendon and reduce your range of motion.
Stretch your legs out fully. On an inhale, lightly grasp the support handles on each side of the machine.
Lift your feet smoothly as you exhale, keeping your hips firmly on the bench.
Inhale as you flex your knees and pull your ankles as close to your buttocks as you can.
Hold this position for a beat, allowing yourself to make sure you are focused as you prepare to lower your legs.
Inhale fully as you return your feet to starting position in a smooth, slow, controlled movement.

Lying hamstring curl

Superset

- Place your upper back on a bench and look forward
- Raise one foot off the floor
- Come down
- Push through your heel to raise your hips
- Squeeze your glute at the top

DB single leg hip trusters

- Hinge forward slightly and hold on
- Kickback keeping your hips squared 
- Engage your glute as you kickback

Cable glute kickbacks

W1/D3 Wednesday: Legs

Very good. If only we can record our weight.

Amira

Émilie

It would be great to have a place to record your weights

Renee

W1/D1 Monday: Shoulders

Julia

W1/D2 Tuesday: Back + biceps

🔥🔥🔥 honestly I can’t do push up, I just found an substitute for push up ☺️

Alannah

Great burn COULDNT even do the push ups I was shaking so bad

Jade

W1/D4 Friday: Chest & Triceps

W2/D1 Monday: Shoulders

Laura

W2/D2 Tuesday: Back + biceps

W2/D3 Wednesday: Legs

W2/D4 Friday: Chest & Triceps

W3/D1 Monday: Shoulders

W3/D2 Tuesday: Back + biceps

W3/D3 Wednesday: Legs

W3/D4 Friday: Chest & Triceps

W4/D1 Monday: Shoulders

W4/D2 Tuesday: Back + biceps

W4/D3 Wednesday: Legs

W4/D4 Friday: Chest & Triceps

I would like more abductor and adductor exercises!

W1/D3 Wednesday: Legs

Community

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