Name: Playbook - Victoria D’Ariano - W3/D3 - Legs
Uploaded: 2021-01-18T11:44:55.479Z
Duration: 70 min
Description: W3/D3 - Legs

Jennifer

1.	Smith Machine OR Barbell Squats 4 x 15, 12, 10, 8-10 reps (increasing weight each set)

2.	Pre-Made Barbell Good-Mornings 4 x 8 reps SS. With: Stiff Leg Deadlifts

3.	DB Sumo Deadlifts 4 x 15, 12, 10, 10 (increasing weight)

4.	DB Hip Thrusters Tri-Set 4 x 10 normal reps / 10 second hold / 10 pulses at the top

5.	Lying Down Hamstring Curls 4 x 10-12 reps SS. Alternating Reverse Lunges 4 x 10 reps/leg

6.	Abductor Machine 4 x 15 reps

Adjust the bar of the Smith Machine so that it's at shoulder height. 
Position your hands about shoulder-width apart on the bar, and lightly grip the bar with an overhand grip.
Step in front of the rack, and rest the bar on your trapezius muscles (the muscles closest to your neck/upper back).
With your feet about hip-distance apart, unlock the bar by lifting it up and forward.
Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and spine in a neutral position. Your knees should be as close to 90 degrees as possible. Hold for one second.
With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of the squat.

Smith machine squat

-Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
- Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.
- Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.

Pre-Made Barbell Good Mornings

- Stand with your feet shoulder width apart.
- Holding a barbell at hip height, bend at the hips, keeping your knees soft and feet planted on the floor.
- With arms straight, reach toward the space between your feet as far as you feel comfortable without rounding through your lower back or losing the feeling of having your feet planted into the floor.
- To stand, press the floor

Pre-Made Bar Stiff Let Deadlifts

Good Mornings SS. With Stiff Leg Deadlifts

Stand with your feet wider than hip width, toes slightly turned out, and two kettlebells - handles facing each other - between your feet.
- Lower your hips straight down while keeping a tall spine, chest up, grip the DB and stand up tall with your arms straight.

DB Sumo Deadlift

- To get set up, have a bench across your upper back, and roll the DB (with bar pad) to your hips.
- Bend at the knees, and dig your feet into the floor.
- To raise your hips, press your feet into the floor while keeping your upper body rigid with abs engaged.
- Raise your hips straight up to the ceiling and squeeze your glutes at the top of the movement.

DB Hip Thrusters

-same tips as normal reps just pulses at the top

Db Hip Thrusters Pulses

Db Hip Thrusters 10 second Hold

DB Hip Thrusters Tri-Set

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

- Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance.
- To return to the standing position, press off of the front foot.

Reverse Lunges

Lying Leg Curl SS. With Reverse Lunges

- 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.

Abductor Machine

W3/D3 - Legs

Flore

Oh i feel my muscles 😂 i mean this part of body i trained less rhan other and nice that now i start work on my shoulders

Kristina

Michaela

W1/D1 - Shoulders

Lydia Quinones

W1/D2 - Back + Biceps

Love it as always but I do wish you could swap out exercises if you are not able to do one of them!

Laura

Amber

Danielle

W1/D3 - Legs

W1/D5 - Chest + Triceps

Casandream

Demi

Your program helps me not hate quad day as much 😂😂

Kerry

W1/D6 - Legs

W2/D1 - Shoulders

W2/D2 - Back + Biceps

Tiffany Lindsay

Jade

W2/D3 - Legs

W2/D5 - Chest + Triceps

Anonymous

I have the biggest love hate relationship with those squat holds 😂🥵

Kendra

W2/D6 - Legs

W3/D1 - Shoulders

W3/D2 - Back + Biceps

I love these work outs! I feel amazing after

maria

W3/D5 - Chest + Triceps

Waiting on the day I can do the squats for 30 seconds without taking a break 😰

W3/D3 - Legs

Community

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