Name: Playbook - Warrior Fit - W3/D3 Legs | Hyper
Uploaded: 2023-03-18T22:09:04.327Z
Duration: 45 min
Description: W3/D3 Legs | Hyper

Legs | Hyper

- Stair Master 10 min

- Dynamic Leg Warmup (50 Jumping Jacks, 40 Air Squats, 20 Forward Walking Lunges, 20 Rear Walking Lunges, Carioca 20 yards, 1 Legged Walking Deadlift 20 yards, Leg Swings 10 Reps each direction)

- Barbell Back Squats 15,12,12,10
- Barbell/Smith Machine Lunges 4 X 8 each leg 
- Dumbbell Single Legged Deadlift 3 X 6 each leg
- Single Legged Leg Press 4 X 12 each leg
- Seated Leg Extension 4 X 12
- Seated Leg Curl 4 X 12
- Standing Calf Raises 4 X 12

- 1 mile walk on treadmill 10% incline

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

- 6 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

W3/D3 Legs | Hyper

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