Name: Playbook - The Battle Bunker - Day 6 - Legs
Uploaded: 2023-03-17T01:45:55.934Z
Duration: 45 min
Description: Day 6 - Legs

Now you can watch the workout tutorials to learn how to perform the rep. There aren't any lessons here, so I want to set you free to find the equipment and learn as you go. 5 days left!

Leg swings are a great way to prepare your hips and lower body for adding weight during your workout. Make sure you alternate between each leg during the leg swings.
So this warmup would go like this:
-Leg Swing Front to Back - Left Leg - 15s
-Leg Swing Front to Back - Right Leg - 15s

-Leg Swing Side to Side - Left Leg - 15s
-Leg Swing Side to Side - Right Leg - 15s

-Air Squats - 15 reps
Repeat 2x

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for time/reps
- Switch sides and repeat

Leg Swings - Side to Side A

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Repeating the movement for time/reps
- Switch sides and repeat

Leg Swings - Front to Back

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

Dynamic Leg Warmup

- 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 Squats

- Position yourself on a leg press machine with your feet hip-width apart on the platform
- Press the platform up with both legs to full knee extension, unhook the latches
- Lower the weight until your knees are just past 90 degrees
- Make sure your lower back stays pressed against the pad
- Press the sled back up, stopping just shy of lockout
- Repeat

Leg Press

Use the reps for each leg!
- Start with your back foot on top of an elevated surface 
- Lower down, pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work on both sides

Bulgarian Split Squats

- Adjust fit/weight on the calf raise machine 
- Press up onto your toes activating your calves
- Lower slowly into a slight stretch

Standing Calf Raises (Machine or Bodyweight)

Try to go heavier on each set
- Start by lying on your stomach on the machine bench
- Position the pad just above your ankles
- Slowly bend your knees, pulling your feet toward your glutes
- Then slowly return to the starting position by extending your legs

Day 6 - Legs

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