Name: Playbook - Alan Willinger - Leg Day 🦵🏻 💥
Uploaded: 2022-10-08T17:14:56.223Z
Duration: 45 min
Description: Leg Day 🦵🏻 💥

Alan

Deadlift 4x5

Tempo Back squats 3x6
(3 seconds down, 3 seconds up without pausing at the top or bottom of the movement)

Leg extension 4x10

Kettle bell swing 4x15

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- 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
-count to 3 seconds on the way down
-no pause at the bottom
-count to 3 seconds on the way up
-no pause at the top

Tempo Barbell back squat

- 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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Leg Day 🦵🏻 💥

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