Name: Playbook - Bremen Menelli - W1/D1 Legs
Uploaded: 2021-01-18T11:49:04.244Z
Duration: 60 min
Description: W1/D1 Legs

1. Stand with the bar on your upper-back, and your feet shoulder-width apart;
2. Squat down by pushing your knees to the side while moving hips back;
3. Break parallel by Squatting down until your hips are lower than your knees;
4. Squat back up while keeping your knees out and chest up;
5. Stand with your hips and knees locked at the top;

Barbell Back Squat

1. Brace your abs and push the platform away with your heels and forefoot. 
2. Keep feet flat on the footplate. Your toes should never be used exclusively to move the pad forward.
3. Extend with slow control rather than with an explosive movement.
4. Quick pause at the top of the movement. Do not lock out your knees and ensure that they are not bowing out or in.
5. While inhaling, return the footplate to the starting position by gradually bending the knees. Keep the feet and back flat throughout.

Leg Press

1. Stand with your mid-foot under the barbell;
2. Bend over and grab the bar with a shoulder-width grip;
3. Bend your knees until your shins touch the bar;
4.Lift your chest up and straighten your lower back;
5. Take a big breath, hold it, and stand up with the weight;

Deadlift

1. Stand tall with feet hip-width apart. Engage your core.

2. Take a big step forward with right leg. Start to shift your weight forward so heel hits the floor first.

3. Lower your body until right thigh is parallel to the floor and right shin is vertical. It’s OK if knee shifts forward a little as long as it doesn’t go past right toe. If mobility allows, lightly tap left knee to the floor while keeping weight in right heel.

4. Press into right heel to drive back up to starting position.

5. Repeat on the other side.

DB Alternated Front Lunges

1. Sit up straight on the leg extension machine, imagine you have a seat belt pulling your waist into the seat. 
2. Adjust the pad so it sits on top of your shins just above your feet, which should be pointing forward. 
3. Hold the side bars. Ensuring that you are using your quads to power the movement, rather than kicking up with your feet, extend your legs straight out in front of you. 
4. Then slowly lower them back to the starting position.

Leg Extension

1. Start off by placing  a weighted barbell across your back. Keep feet shoulders width, chest up and abs braced;
2. Slowly lift your heels up off of the floor and then lower them back so that you feel as much of a stretch as possible in your calf muscles.
3. Return to the starting position and repeat until achieving the repetitions requested.

W1/D1 Legs

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