Name: Playbook - Ant West - Leg Day
Uploaded: 2020-11-27T21:44:56.700Z
Duration: 50 min
Description: Leg Day

- Today is leg day
- Focusing on increasing weight over time while also making sure form is on point.
- A combination of a larger / compound movement being the squat and using more isolated movements to work on sculpting the legs.

- Barbell Squat
- Front Dumbbell Squat
- Walking lunges
- RDL
- Dumbbell hamstring curl
- Standing calf raise
- Abs

- This is our compound movement of the day.
- Focusing on getting stronger while keeping form a priority
- You should be picking a weight for the reps not a rep for the weights
- Start with a warm up set of 10 with the bar only
- Then increase weight to a weight you can do 8 times easily
- Then begin working sets, 4 sets of 8
- Pick a weight that is challenging but making sure form is on point
- Increasing weight each set, go at your own pace

Barbell Squat

- Tempo squats
- 2:1:3
- 2 second positive, 1 second pause, 3 second negative
- Focusing on keeping tension in the muscle

Front dumbbell squat

- Grab a set of kettlebells or dumbbells
- Form> Weight
- Try not to let your knee go over your toe
- Alternating legs as you walk
- Minimal rest

Walking Lunges

- Time to hit the hamstrings
- You can either use kettlebells or dumbbells
- Focus on driving into the ground with your heels
- Regular Tempo

- Lay down flat on the ground and use a dumbbell you can control
- Make sure you feel this in your hamstrings and not calves or glutes, if you do it is too heavy

Hamstring Curl

- Hitting the calves in 3 different angles
- 2:1:3 tempo
- No rest until full round is complete

- Grab a plate for elevation 
- If needed hold onto something for stability 
- Use a dumbbell or kettlebell for load
- Toes and feet facing straight

Standing calf raise 1

- Grab a plate for elevation 
- If needed hold onto something for stability 
- Use a dumbbell or kettlebell for load
- Toes and fest facing out

Standing calf raise 2

- Grab a plate for elevation 
- If needed hold onto something for stability 
- Use a dumbbell or kettlebell for load
- Toes and feet facing in

Leg Day

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