Name: Playbook - Angie Willson - Leg Day
Uploaded: 2021-12-07T23:01:43.337Z
Duration: 45 min
Description: Leg Day

My gym didn't have a few pieces of the equipment so I had to improvise in a couple of exercises.

Deena

Leg day consists of a little quads, glutes and hamstrings.

- Adjust leg extension machine to fit
- Select weight
- Lift the weight until your legs are almost straight. Do not lock your knees.
- Lower the weight back to starting position and repeat.

Seated leg extension

- Lie face down on leg curl machine
- Roller pad should rest a few inches over the calves 
- Pull your ankles as close to your buttocks as you can.
- Hold briefly and repeat.

Lying Leg Curl

- Add desired weight to machine.
- Make sure bar is across your hips.
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction

- Load hack machine with the weight you are comfortable with
- Position yourself on the footpads of the squat machine. Make sure your feet are shoulder-width apart, facing outwards.
- Place your shoulders under the pads with your chest flush against the front pads.
- Squat down until your legs are parallel to the ground and stay at that position for on count.
- Push back upwards to raise the weight and stop before your knees are locked out.
- Go back to your squad position and repeat.

Reverse Hack Squat

- With feet wide and low on the platform
- Keep your back flat against the pad and your core tight
- Maintaining feet flat against a platform the whole time 
- Drive through your heels to extension

Leg Day

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