Name: Playbook - Andrei Deiu - W3/D6 Legs
Uploaded: 2022-03-16T17:48:21.551Z
Duration: 45 min
Description: W3/D6 Legs

hussein

Mr Zaid Fitness

Legs (Hamstrings and Glutes Focused):

- Single leg curls 
2 warm up sets
4 x 12-15 reps

- Weighted lunges
3 x 10 (each leg)

- Sumo deadlifts 
4 x 12,10,8,8 reps (increasing weight each set)

- Leg press (wide stance high feet) 
4 x 10-12 reps

- Barbell Hip thrusts 
3 x 12-15 reps (higher reps, lighter weight but really focus on the squeeze)

- Standing calf raises
4 x 12-15

- Seated calf raises
4 x 12-15

- Cable crunches
3 x 20

- Press your front body against the machine 
- Curl the working leg up as you keep your hips steady 
- Squeeze into the hamstring and hold for 2s at the top 
- Lead with the heel
- Complete desired reps then repeat on the opposite side

- 8 reps each leg

Single Leg Curl (warm up)

- Press your front body against the machine 
- Curl the working leg up as you keep your hips steady 
- Squeeze into the hamstring and hold for 2s at the top 
- Lead with the heel
- Complete desired reps then repeat on the opposite side

Single Leg Curl

- Holding weights at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Drive out of your front foot to return to the starting position
- Complete desired reps then repeat on the opposite side

- 10 reps each leg

Weighted Forward Lunges

- 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

- 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

- 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

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

Machine Standing Calf 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

Seated Calf Raises

- Using a cable, hinge forward at the hips and and hold onto the handles with a neutral spine 
- Crunch elbows into your body as you engage the core 
- Hold for 2s and then release

W3/D6 Legs

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