Name: Playbook - Adam Lusby - Legs 🦵
Uploaded: 2024-02-16T14:49:51.440Z
Duration: 45 min
Description: Legs 🦵

Backwards Sled Walk

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Place foot on elevated surface 
- Be in side plank position on elbow 
- Raise hips up then return to floor

Copenhagen Plank Raise

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

- Lie on floor 
- Attach cable round foot 
- Bring knee up towards chest

Supine hip Flexor

- Start on knees 
- Lean back as far as comfortable 
- Keep glutes engaged

Reverse Nordic Curls

Legs 🦵

Power Circuit

Run - Aerobic Conditioning

Shoulder Conditioning

Full Body Speed

Back & Bis Hypertrophy

Lower Body Power

Rytis

Full Body Power

Posterior Chain

The Gun Show 💪

Jack

Chest And Tris

Full Body Strength 1

It was the best full body workout I've ever done

Legs 🦵

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