Name: Playbook - Bryce Witmer - W1/D4 Legs
Uploaded: 2022-06-15T13:51:22.487Z
Duration: 70 min
Description: W1/D4 Legs

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

Leg press - mid stance

- Keep your back on the pad as you lower down
- Reach parallel and push through your heel extending your leg to stand up

Single Leg Hack squat

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Lying single leg hamstring leg curl

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

- Push through the balls of your feet
- Engage your calves as you go up

W1/D4 Legs

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