Name: Playbook - Andrei Deiu - W1/D6 Legs
Uploaded: 2022-09-30T21:33:29.219Z
Duration: 45 min
Description: W1/D6 Legs

Daniël

El-MORADO

Oscar

Alexandru

Hussein

Firas Ashkar

Legs: (Hamstrings & Glutes)

- Lying leg curls
2 warm up sets
3 working sets 10–15 reps (squeeze & hold at the top every rep)

- Sumo deadlifts
4 x 10-12 reps 

- Barbell hip thrusts
4 x 10-12 (focus on the squeeze at the top)

- Leg press
4 x high/wide stance 12-15 reps

- DB split squats
3 x 12-15 reps each leg

- Calf raises on leg press
4 x 15 reps

- Seated calf raises (or on leg press)
4 x 15 reps

- 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 (warm up)

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

- 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

- Place your wide and  high on the leg press (toes slightly up above the top of the board) 
- Drive the heels down as you lengthen the legs 
- Keep your spine pressed against the backboard

Leg Press - High/Wide

- Assume a staggered stance holding dumbbells at your sides
- Bend your knees to lower until your thigh is parallel to ground; keeping your front knee behind your toes
- Extend your hips and knees to drive up to starting position
- Complete desired reps then repeat on the opposite side

- 12-15 reps each leg

DB Split Squat

- Start with legs lengthened and the balls of your feet on the platform (you should feel a stretch in your calves here) 
- Press through the balls of your feet engaging your calves
- Pause at contraction and squeeze
- Release back to starting position with control

Leg Press Calve Raises

- Sitting on the machine, allow your heels to drop down as far as possible 
- Press the ball of your foot down as you lift your heels, engaging into the calve muscle

W1/D6 Legs

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