Name: Playbook - Anthony Crouchelli - TBB- LEGS W9/D2
Uploaded: 2021-04-09T02:02:05.815Z
Duration: 45 min
Description: TBB- LEGS W9/D2

Begin the exercise by bending at your hips NOT your spine. 

Once your hips have bent, push your butt back as far as you can – focus on trying to touch the wall behind you with your butt

Maintain a very slight bend in the knee

Keep pushing your hips back until you feel a long stretch along the hamstrings muscles

Keep the DB's as close to your body as you can

Keep you back flat/neutral- at NO POINT should your spinal alignment change

Initially, your range of motion may be limited due to tight hamstrings- Only go as far as you can tolerate the stretch in your hamstrings

To reverse the movement, push your hips forward and squeeze your glutes to return to an upright posture

Repeat until you complete the desired repetitions

DB REAR DEAD LIFTS

Brace your abdominal muscles and push the platform away with your heels and forefoot. 

Your heels should remain flat on the footplate. The front of your foot or toes should never be used exclusively to move the pad forward.

While exhaling, extend your legs and keep your head and back flat against the seat pad. 

Extend with slow control rather than with an explosive movement.

Pause at the top of the movement. Do not lock out your knees and ensure that they are not bowing out or in.

While inhaling, return the footplate to the starting position by gradually bending the knees. Keep the feet and back flat throughout.

LEG PRESS

Stand with both feet under hips. 

Shift your weight to the right leg, which should be nice and straight with a soft bend in the knee.

Begin to drive your left foot back like you're stamping the bottom of your foot on the wall behind you, keeping your leg straight.

 Simultaneously, slowly start hinging at the waist, tipping your torso forward until it’s almost parallel to the floor.

 Keep your arms straight, at shoulder height, and perpendicular to the floor at all times. 

At the bottom of the position, your body should be in a straight line from the top of your head to the bottom of your left foot. 

Then, begin pulling your left leg forward while keeping it straight, and lift your torso up until you’re standing again. 

That’s one rep. Repeat all reps on one side, then switch legs.

DB SINGLE LEG DEADLIFTS

Select your desired weight on the weight stack and insert the pin. 

Start in a seated position on the machine with your back flat against the backrest and your legs underneath the pad. 

Make any necessary adjustments to the pad so that it's right above your ankle.

With your right leg still bent at a 90-degree angle, grip the side handles while maintaining a relaxed upper-body position.
Using your left quadriceps, begin to extend your left leg until it is fully extended. Hold for one second.

Slowly lower back down to your start position.

That's one rep.

Repeat for equal reps and sets for each leg.

SINGLE LEG LEG RAISE

Find yourself a step, bench or any other contraption that you can rest a foot on, it needs to be about knee height.

Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench. 

Your leading leg should be half a foot or so in front of bench.
Lower until your front thigh is almost horizontal, keeping your knee in line with your foot.

Don't let your front knee travel beyond your toes.

Drive up through your front heel back to the starting position, again keeping your movements measured.

Repeat for allotted reps then swap to the other leg.

BULGARIAN DB SPLIT LUNGE

To perform this movement, do one lunge forward, put weight in your front foot to propel yourself back up, swinging that same leg directly into a back lunge. 

Remember to keep the front knee in line with the ankle and avoid letting knees jut in front of the ankle or too much to either side. It is not necessary to touch back knee to the ground.

TBB- LEGS W9/D2

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