Name: Playbook - Alan Willinger - Well Rounded (🍑) Leg Day
Uploaded: 2022-10-08T17:14:56.213Z
Duration: 45 min
Description: Well Rounded (🍑) Leg Day

Do this leg day if you want to hit the legs from every angle.

Place the center of the bar at your clavicle and let the bar rest on your shoulders as you cross your arms over the bar. 

Keep your elbows parallel to the floor

Keep your chest up as you drop your hips and lower your glutes to below the knees.

Barbell Front Squat

Place your feet underneath the bar with your heels directly underneath your hips; toes pointed forward. 

Fold over at the waist keeping your spine neutral. Keep your hips high as you reach for the bar. 

Pick the weight up gripping the bar directly outside your thighs. 

Stand tall and engage the glutes. Lower back down until you feel a stretch in the hamstrings and return to the top of the movement.

Barbell Romanian Deadlift

Load up the front leg as you drop the hips down and lower the back knee to the floor. Push off the ground and take a step forward. Keep your spine neutral.

Walking Dumbbell lunge

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated Leg Extension

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

Lying Hamstring Leg Curls

Place bar on your back 

Raise your heels off the floor as high as possible and squeeze your calves.

Return to the starting position