Name: Playbook - Charles Griffen - Legs Week 1
Uploaded: 2021-12-13T14:29:50.023Z
Duration: 90 min
Description: Legs Week 1

Leg Extensions
4 x 15 reps

Hack Squat 
2 x 12 reps
2 x 10 reps

Lying Hamstring Curls
4 x 15 reps

Stiff Legged deadlifts
4 x 12 reps

Barbell Back Squats
4 x 12 reps

Walking Lunges
4 x 30 reps

Leg Press Calf Raises
4 x 25 reps

Week 1 is baseline week. You will be finding the weight for which you’re able to do the listed reps for. Form & execution is the main goal. This week is not meant for you to be going to failure on any exercise or any set. Progressive overload will begin in week 2.

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

Hack squat

- Bring your heels towards your glutes keep hips against pad
- Lower with a slow controlled motion
- Focus on your hamstrings

Lying hamstring curls

- 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

Stiff legged deadlift

- 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

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Legs Week 1

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