Name: Playbook - Amanda Essen - Workout 2 - Legs
Uploaded: 2024-04-09T11:19:06.621Z
Duration: 60 min
Description: Workout 2 - Legs

Overhead Weightplate walking lunges

- Slowly lower the bar with a slight bend in your knees, hinging 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

Barbell stiff leg deadlift

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up

Pistol squat

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

- 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 in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Lay on the floor with your elbows under your shoulders, hands flat on the floor and core engaged. 
Keeping your forearms and knees on the floor slowly raise yourself upwards until your body is in a straight line from your knees to your head. 
Hold the position for as long as you can or as istructed on your trainingplan.

Workout 2 - Legs

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