Name: Playbook - Brent Hayden - W4/D4 Leg Day!
Uploaded: 2023-07-17T09:56:33.328Z
Duration: 75 min
Description: W4/D4 Leg Day!

If you're not skipping this day, give yourself a pat on the back! Keep building up that strength for pushing off the blocks and the walls.

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell Goblet Squat

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Inverted Leg press - Low/Narrow Stance

- Keep a slight bend at the front knee
- Come straight down SLOWLY until your thigh is parallel to the floor
- Pause briefly
- Pressing your foot into the floor, come back up quickly

Bulgarian Dumbbell Split Squat

- Sit on the machine with the pad at the bottom of your shin 
- Keep foot flexed towards you
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single Leg Extension

- 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

Seated Hamstring Curl

Without stopping, drop the weight and go immediately into the bodyweight back extensions. Remember to focus on the glutes being the primary moving muscle, and not your lower back.

- Adjust the pad so that it lies comfortably under your hips
- Grip the dumbbell (or plate) with both hands
- Engage your glutes and rise up
- Do not hyper extend into your low back
- Lower back down with a controlled motion

Dumbbell Back Extensions

- Adjust the pad so that it lies comfortably under your hips
- Engage your glutes and rise up
- Do not hyper extend into your low back
- Lower back down with a controlled motion

Back Extensions

W4/D4 Leg Day!

Marc Samson

It went well, I hadn’t done chest for ages so I may feel it tomorrow lol

Brandon Watson

W1/D1 Push Strength (Chest, Shoulders, Triceps)

After that workout I feel like I now have the power of the Schwartz!

Excellent workout. I couldn't do a couple of them (due to age 🤪😂) however, loved it.

Dawn

W1/D2 Pull Strength (Back, Rear Delts, Biceps)

I might have a problem to walk tomorrow lol

Carlton Eaton

Great short leg workout. Goal is to do this work out twice a week.

Curtis Brooks

W1/D4 Legs For Dayzzzzz

Damn that was good! Very satisfying and rewarding workout, thats a tough one!

Alex

W1/D5 Push Day (Chest, Shoulders, Triceps)

Mark

W2/D1 Pull Day (Back, Rear Delts, Biceps)

This is hard but great!  I am utilizing your workouts for #75Hard.  Thank you for keeping me motivated!

W2/D2 Leggies

You trying to kill me!? Man that was a hard workout! Thanks buddy

W2/D4 Push Day (Chest, Shoulders, Triceps)

W2/D5 Pull Day / Dropsets

Manuel Jose Alfaro

W3/D1 Suns Out Buns Out

W3/D2 Push Day / Dumbbells Only (almost)

W3/D4 Pull Day (Back, Rear Delts, Low Traps, Biceps)

W3/D5 Leg Day (Don't skip it! Don't you DARE skip it!)

Great workout for keeping the shoulders strong.

Great work out buddy, thanks for all the help with these!

W4/D1 Push Day / Enter the 3rd Dimension! (Chest, Shoulders, Tris)

A little tired today from too much celebration 🍾

W4/D2 Pull Day!

Great!  What happens after this 5-week program?

W4/D4 Leg Day!

More workouts from Brent Hayden