Name: Playbook - Bambi fitness fitness - W1/D5 leg day
Uploaded: 2023-10-02T19:53:08.953Z
Duration: 60 min
Description: W1/D5 leg day

W1/D5 leg day    !
In today session  we would be targeting our legs  

Use  lower body warm up guide before you start to work out to activate muscles!

If you have any questions feel free to contact me through Direct message on instagram

- 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

- Start with a staggered stance 
- With weights by your sides come down until your back knee is close to the ground
- Push trough your front leg to come up
* Work both sides

Weighted split stance

Perform a leg press when completed with minimum rest go straight into RDL to target both your hamstring and quads

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

Leg press (quad focused)

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Rdl supet set

- 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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Using one leg 

Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Single Hamstring curl

W1/D5 leg day

W1/D1 full body condition

W1/D2 push day

W1/D3 pull day

W1/D4 chest day

W2/D1 full body condition

W1/D5 leg day

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