Name: Playbook - Andrei Deiu - Friday: LEGS
Uploaded: 2022-09-30T21:33:45.593Z
Duration: 45 min
Description: Friday: LEGS

- Begin with upper back supported and the barbell across your hips
- Push through your heels driving your hips up towards the ceiling and engage your glutes
- Lower back down with control

Barbell Hip Thrust

- Rest the barbell on your upper traps 
- Keep your spine long as you hinge the hips back into a squat 
- Drive your heels into the ground and anchor your big toe 
- Keep core engaged

Barbell Back Squat

- Holding the barbell at your shoulders, step forward with one leg on a diagonal line 
- Drive your front heel into the ground as you drop the back knee down (back knee is slightly turned out) 
- Keep your shoulders in line with your hips

Barbell Walking Lunges

- Lie face down on the leg curl machine, stretching your legs out fully
- The roller pad should rest a few inches over your calves, just above the heels
- Grasp the support handles on each side of the machine
- Exhale and flex your knees, pulling your ankles as close to your glutes as you can
- Keep your hips firmly on the bench
- Hold briefly
- Inhale as you return your feet to the starting position in a slow and controlled movement

Lying Leg Curls

- The feet should be set very wide with toes pointed out
- Bend at the hips to grip the bar
-  The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip
- Relax the shoulders, which in effect lengthens your arms
- Take a breath, and then lower your hips, looking forward with your head with your chest up
- Drive through the floor, spreading your feet apart, with your weight on the back half of your feet
- Extend through the hips and knees
- As the bar passes the knees, lean back and drive the hips into the bar, pulling your shoulder blades together
- Return the weight to the ground by bending at the hips and controlling the weight on the way down

Sumo Deadlifts

- The feet should be set about hip width apart
- Bend at the hips to grip the bar
-  The arms should be directly below the shoulders and you can use a pronated grip, a mixed grip, or hook grip
- Relax the shoulders, which in effect lengthens your arms
- Take a breath, and then lower your hips, looking forward with your head with your chest up
- Drive through the floor with your your feet
- Extend through the hips and knees
- As the bar passes the knees, lean back and drive the hips into the bar, pulling your shoulder blades together
- Return the weight to the ground by bending at the hips and controlling the weight on the way down

Deadlifts

- 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

Friday: LEGS

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