Name: Playbook - AJ Vander Waal - Day 3 Legs
Uploaded: 2023-02-15T21:36:50.495Z
Duration: 60 min
Description: Day 3 Legs

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell Good Morning

Back Extentions

- 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

-Stand holding a dumbbell in each hand at your sides
-Step forward into a lunge
-Step back up to the starting position
-Repeat back and forth alternating legs

Dumbbell Alternating Lunges

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Day 3 Legs

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