Name: Playbook - Amber Higgins - LEGS AND SHOULDERS (full)
Uploaded: 2022-05-25T19:14:13.336Z
Duration: 60 min
Description: LEGS AND SHOULDERS (full)

This program aims to grow and strengthen your legs, shoulders, and yes, calves too. This can be completed as accessory after a compound movement as well as a stand-alone workout!

Gotta loosen up those legs and hips before lifting any weight!

-Using a wall for support, bend your knees and sit back on your toes 
-Keeping your toes together, gently push your knees apart with one hand

Hip hinge stretch

Wall calf stretch

-Sit on the floor with your feet touching sole to sole in front of you, as close as possible to your body
-Push your knees gently towards the ground, the goal is to have them touch the ground, but make sure to only push until you feel a gentle burn 
-Hold your feet and aim to touch your nose to your toes. You may have to slide your feet out a little in order to reach them, but make sure not to push past a gentle stretch

Butterfly stretch

-Kneel on the ground with one foot planted in front of you so that your knee does not go past your toes when you stretch. 
-Push your hips forward and towards the ground, making sure to keep your foot planted
-Return to start, and straighten your front leg without moving your foot. Focus on the stretch in your hamstrings. 
-Reach forward along the floor as far as you can without bending your front leg 
-Return to start

Kneeling lunge

Leg Stretch

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

This one hits especially hard if you do a drop set on the leg extension! If you’re feeling ambitious try it out!

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

Lying hamstring leg curls

- 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

Ultimate leg pump

-Adjust seat such that your forearms are aligned with the armrests 
-Keep back straight and lined up with the chest pad 
-Back retracted and gripping handles, raise your arms to or above parallel
-Pause at top of rep and return slowly to start

Delt fly machine

- With back supported and bench slightly inclined, hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position slow and controlled

Dumbbell seated shoulder press

Yet another awful superset to finish off your shoulder workout! Not only will it help your rotator cuff mobility, it’ll leave your shoulders burning!

-Hold a 5lb plate in each hand with your fingers through the hole
-Raise your arms up to the sides so they are parallel with each other and perpendicular to your body 
-Rotate your arms forward and back at the elbows making sure to retract your shoulders and back at the top of each rep

Rotator cuff plate raises

This one’s a little goofy but I promise it’s worth it!
-Holding a plate of appropriate weight straight out in front of you with both hands, rotate one side up and over. 
-Focusing on the same hand rotate back to start 
-Repeat on the other side until all reps are completed