Name: Playbook - Warrior Fit - Friday May 18 - Legs
Uploaded: 2023-05-29T17:14:59.082Z
Duration: 60 min
Description: Friday May 18 - Legs

Let's keep with the strength movements for the legs. Today is based on compound movements. Let's get it!

This warmup helps warm up your joints and muscles before begging to add weight to your workout.

- 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 (Each Leg)

- 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 (Each Leg)

Lower Body 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 (Heavier)

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the bar down the front of your legs toward the floor
- Drive your hips forward and use your hamstrings to power back to standing

Barbell Romanian Deadlifts (Heavier)

- 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

Progressively getting heavier with 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

Hamstring Leg Curl

- Take a seat on the machine and place the balls of your feet on the platform with your toes pointed forward - your heels will naturally hang off
- Position the base of quads under the knee pad and allow your hands to rest on top
- Extend your ankles and release the safety bar
- Lower the heels by dorsiflexing the ankles until the calves are fully stretched
- Extend the ankles, pressing the weight up
- Repeat for the assigned number of repetitions

Seated Calf Raises

- 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

Static stretching is great after a workout. I always recommend static stretching after and dynamic stretching/warmup before.

- While standing, balance on the opposite leg
- Grab your opposite ankle, and bend your leg to bring your ankle up to your glute.
- Point your knee downward to stretch the quad.

Standing Quad Stretch (Each Leg)

- Place your feet shoulder-wide apart.
- Slowly bend and bring your chest closer to your knees.
- Touch or grab your toe and stretch your hamstrings.