Name: Playbook - Charity Witt - Heavy-loaded Leg Day
Uploaded: 2022-09-19T18:28:25.915Z
Duration: 120 min
Description: Heavy-loaded Leg Day

RPE8

- 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

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

Unrack barbell
Get into split stance 
Complete reps on one side-rerack the weight, take the break-then begin next side. 
That’s 1 set.

Barbell Split Squat

Using one single leg, begin leg press.
Increase weight each set**

Single-leg, Leg Press

Warning: you will want to throw up 

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

Heavy-loaded Leg Day

Toughest quad workout around! Highly recommend!

Cari

Quad Isolation-Favs

Roger Moreno

Leg Day 
*hamstring isolation* for the busy body

Would love an alternative ab exercise in the event the gym doesn’t have an ab wheel available

Cardio+Core

Great focused workout that can be done at home with minimal equipment.

Angela

This is HARD. I took me an hour and 10 minutes to complete mostly because I don't train core often and I have a prosthetic right leg. Some of the leg exercises were tough on my right leg. If I didn't have a prosthetic leg. Then, I would have completed this in 30 minutes. Yeah, it's tough training with a prosthetic leg.
However, I did complete it and I know YOU can too 💪😁

Kevin

Legs & Abs at HOME

Misha SWB

Absolute killer! Can barely walk out of the gym 🥵🥵

Jessica

This will always be my favorite shaky leg day workout 🍑

Bad Bish

3 years Hiatus from the gym and this just relit something in me

Nick

Fantastic!! Butt was feeling tight!!🔥🔥 thank you!!

Will

Power Glutes 🍑

Back It Up

This arm workout was fantastic. Great mix of exercises.

Heavy-loaded Leg Day

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