Name: Playbook - Andres Tovar - WEEK 1 - DAY 3 (LEGS)
Uploaded: 2022-04-13T15:48:54.551Z
Duration: 45 min
Description: WEEK 1 - DAY 3 (LEGS)

Brandon

On this leg day you will target your hamstrings and glutes. Make sure to use weight that challenges you towards your last 2 reps.

- Adjust for yourself
- Pedal at a steady pace for 5min

Recumbent Bike

- Feet hip width
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings and glutes to power back.
- squeeze glutes at the top

Romanian deadlifts

- Support upper back on a bench with chin tucked and the bar across your hips
- Feet shoulder width and slight turned out
- With both knees bent to 90 degrees 
- Lower your glutes slowly to the floor and power back up to starting position.
ALTERNATIVE: Hip abduction

Smith machine hip thrusts

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Squeeze your glutes throughout the movement
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- Maintain leg straight 
- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- 10min
- adjust speed level to a steady pace for yourself

Stair master

WEEK 1 - DAY 3 (LEGS)

Alessandra

Jael

WEEK 1 - DAY 1 (PUSH)

WEEK 1 - DAY 2 (PULL)

WEEK 1 - DAY 4 (PUSH)

Ernest

WEEK 1 - DAY 5 (PULL)

WEEK 1 - DAY 6 (LEGS)

WEEK 2 - DAY 1 (PUSH)

WEEK 2 - DAY 2 (PULL)

WEEK 2 - DAY 3 (LEGS)

WEEK 2 - DAY 4 (PUSH)

WEEK 2 - DAY 5 (PULL)

WEEK 2 - DAY 6 (LEGS)

WEEK 3 - DAY 1 (PUSH)

WEEK 3 - DAY 2 (PULL)

WEEK 3 - DAY 3 (LEGS)

WEEK 3 - DAY 4 (PUSH)

WEEK 3 - DAY 5 (PULL)

WEEK 3 - DAY 6 (LEGS)

WEEK 4 - DAY 1 (PUSH)

WEEK 4 - DAY 2 (PULL)

WEEK 4 - DAY 3 (LEGS)

WEEK 4 - DAY 4 (PUSH)

WEEK 4 - DAY 5 (PULL)

WEEK 4 - DAY 6 (LEGS)

WEEK 5 - DAY 1 (PUSH)

WEEK 5 - DAY 2 (PULL)

WEEK 5 - DAY 3 (LEGS)

WEEK 5 - DAY 4 (PUSH)

WEEK 5 - DAY 5 (PULL)

WEEK 5 - DAY 6 (LEGS)

WEEK 6 - DAY 1 (PUSH)

WEEK 6 - DAY 2 (PULL)

WEEK 6 - DAY 3 (LEGS)

WEEK 6 - DAY 4 (PUSH)

WEEK 6 - DAY 5 (PULL)

WEEK 6 - DAY 6 (LEGS)

WEEK 7 - DAY 1 (PUSH)

WEEK 7 - DAY 2 (PULL)

WEEK 7 - DAY 3 (LEGS)

WEEK 7 - DAY 4 (PUSH)

WEEK 7 - DAY 5 (PULL)

WEEK 7 - DAY 6 (LEGS)

WEEK 8 - DAY 1 (PUSH)

WEEK 8 - DAY 2 (PULL)

WEEK 8 - DAY 3 (LEGS)

WEEK 8 - DAY 4 (PUSH)

WEEK 8 - DAY 5 (PULL)

WEEK 8 - DAY 6 (LEGS)

WEEK 9 - DAY 1 (PUSH)

WEEK 9 - DAY 2 (PULL)

WEEK 1 - DAY 3 (LEGS)

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