Name: Playbook - Ben Chidiebele - Leg circuits + superset
Uploaded: 2021-09-29T02:16:02.165Z
Duration: 45 min
Description: Leg circuits + superset

Circuit 1 :
- Barbell front squat
- Barbell stiff leg deadlifts
- Bodyweight Lunges

Circuit 2 :
- Single legged leg press
- DB Step-Ups
- DB Goblet Squats

Superset :
- Reverse Lunges
- Leg Curl
- Seated calf raises

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Barbell front squat

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Barbell stiff legged deadlifts

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg

Bodyweight forward lunges (10 each leg)

Circuit 1

- Keeping your back flat against the pad
-Place one foot up onto the platform
- Lower your leg towards your chest
- Drive through your heel to press back to starting position

Single legged leg press. (10 each leg)

- Start with feet shoulder width apart 
- Hold the dumbbell in goblet position
- Push your hips back as you come down 
- Drive through your heels to stand back up

DB goblet squats

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up and drive the knee forward 
- Step down and repeat on the opposite leg

DB step-ups (10 each leg)

Circuit 2

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Repeating on the opposite leg

DB reverse lunges. (10 each 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 starting position

Leg curl

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Leg circuits + superset

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