Name: Playbook - Warrior Fit - W1/D3 Legs | Hyper
Uploaded: 2023-03-18T22:09:04.223Z
Duration: 45 min
Description: W1/D3 Legs | Hyper

Legs | Hyper

- Stair Master 15 min

- Dynamic Leg Warmup
(50 Jumping Jacks, 40 Air Squats, 20 Forward Walking Lunges, 20 Rear Walking Lunges, Carioca 20 yards, S. Leg Walking Deadlifts 20 yards, Leg Swings 10 Reps each leg & direction)

- Barbell Back Squats 4 X 15,12,10,8
- Barbell/Smith Machine Lunges 4 X 8 each leg
- Dumbbell S. Leg Deadlift 3 X 8 each leg
- Single Leg Press 4 X 12 each leg
- Seated Leg Extensions 4 X 12
- Hamstring Curls 4 X 12
- Standing Calf Raises 4 X 12

- Treadmill Walk 1 mile

Stair Master

Dynamic Leg Warm-up:
- 50 Jumping Jacks
- 40 Air Squats
- 20 Forward Walking Lunges
- 20 Rear Walking Lunges
- 20 yards Carioca
- 20 yards Walking S. Leg Deadlifts
- 10 Leg Swings (each leg/direction)

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

- 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

- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg
- Repeating forward

Walking Lunges

- Step backward with the first leg and lower down until both knees are at 90 degrees
- Bring front leg even with the first then step back with this leg
- Repeating backwards

Rear Walking Lunges

- Start with your feet a little wider than hip-distance apart, knees soft
- Use your left foot to push off, crossing it behind the right foot and transferring your weight onto it
- Move your right foot to the side until you’re back to your starting stance
- Now cross your left foot in front, stepping onto it
- Move your right foot to the side
Continue moving to your right, crossing the left foot behind, then forward, until you reach the end of your planned distance 
- Then reverse your direction

- 20 yards

Carioca

- Stand with feet hip width apart
- Arms at your sides
- Lean forward in your hips, shifting weight onto one leg while the other extends behind you
- Touch your toes
- Return to the starting position 
- Step forward and repeat with the other leg

- 20 yards

Walking S. Leg Deadlift

- 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

- 10 reps each leg

Leg Swings Front to Back

- 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

- 10 reps each leg

Leg Swings Side to Side

Dynamic Leg Warm-up

- 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

- Start with the bar across your upper back
- Place the majority of the weight into one leg, as you step the opposite leg back
- Keeping your chest up and your hips squared, lower down until your back knee almost touches the ground
- Drive through your heel and mid-foot to stand back up, stepping your back leg through and driving your knee forward and up
- Repeat
- Complete desired reps then switch to the opposite leg

- 8 reps each leg

Smith Machine Lunge

- Hold a dumbbell in front of your thigh, palm facing inwards
- Slowly lift one leg straight behind you, bending the other slightly, and lean forward so that your arms lower the dumbbell towards the floor
- Pause, then drive your hips forward and use your glutes/hamstrings to power back to upright position
- Complete desired reps then repeat on the opposite side 

- 8 reps each leg

Dumbbell S. Leg Deadlifts

- 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, then redone one foot and place it on the floor
- Lower the weight until your knee is just past 90 degrees
- Press the sled back up, stopping just shy of lockout
- Repeat
- Complete desired reps then repeat on the opposite side

- 12 reps each leg

Single Leg Press

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- 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

- With the bar across your upper back and your toes/feet elevated 
- Press up onto the balls of your feet engaging your calves
- Pausing at the top before lowering into a slight stretch

W1/D3 Legs | Hyper

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