Name: Playbook - Ashley Watts - Day 2 - Legs
Uploaded: 2023-02-27T04:19:23.936Z
Duration: 45 min
Description: Day 2 - Legs

Kaitlyn

• 4 week program
• Complete each exercise with as much weight as possible without compromising form or injury 
• 15, 12, 10 rep exercises = increase weight each set

- Use the leg extension machine
- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated leg extension

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Start with dumbbells in your hands as opposed to the floor
- 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 to power back to standing

Day 2 - Legs

Community

More workouts from Ashley Watts