Name: Playbook - Victoria D’Ariano - W3/D6 - Legs
Uploaded: 2021-01-18T11:45:43.019Z
Duration: 70 min
Description: W3/D6 - Legs

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

Jennifer

1.	Squats (Smith Machine or Barbell) 4 x 10-12 reps 
2.	Single Leg Leg Press 4 x 12 reps/leg 

3.	DB Goblet Squat  4 x 10 reps SS. Squat Hold 30 second hold

4.	DB Walking Lunges 4 x 20 reps (10 reps/leg)

5.	Leg Extensions 2 x 8 reps HEAVY / 1 drop-set finisher

6.	Seated Calf Raises 4 x 15 reps

- Increase weight as reps decrease
-Position your legs using a shoulder width medium stance 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. (Note: For the purposes of this discussion we will use the medium stance which targets overall development; however you can choose any of the three stances discussed in the foot stances section).
- Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. 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 the bar 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.

Smith Machine Squats

-12 reps / leg
-Load the sled to an appropriate weight. Seat yourself on the machine, planting one foot on the platform in line with your hip. Your free foot can be placed on the ground. Maintain good spinal position with your head and chest up.
- Supporting the weight, fully extend the knee and unlock the sled. This will be your starting position.
- Lower the weight by flexing the hip and knee, continuing as far as flexibility allows. Do not allow your lumbar to take the load by moving your pelvis.
- At the bottom of the motion pause briefly and then return to the starting position by extending the hip and knee.
- Complete all repetitions for one leg before switching to the other.

Single Leg Press

- Hold a dumbbell at chest height, 1-2' away from your body.
- Stand tall, shoulders relaxed and contract your abdominals.
- To down, bend your knees and let your hips follow, maintaining even pressure throughout your foot.
- Maintain a tall posture the entire time.
- To stand, think about pressing the floor away.

DB Goblet Squats

- squat down into your typical squat position.
- sit at or below parallel
- keep chats up, core engaged and weight shifted back.

Squat Holds

DB Goblet Squat SS. With Squat Holds

-10 reps / leg
-Stand tall, holding dumbbells by your sides. - Step forward and plant your foot, pressing the floor away to return to a standing position.

Walking Lunges

"- Seat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower part of the shin but not in contact with the ankle. Adjust the seat so that the pivot point is in line with your knee. Select a weight appropriate for your abilities.
- Maintaining good posture, fully extend both legs, pausing at the top of the motion.
- Return to the starting position without letting the weight stop, keeping tension on the muscle.
- Repeat for the desired number of repetitions."

Leg extensions

-Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter. - Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands-on top of the lever pad in order to prevent it from slipping forward.

Seated Calf Raises

W3/D6 - 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!

W3/D6 - Legs

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