Name: Playbook - Charles Griffen - Legs Week 2
Uploaded: 2021-12-13T01:34:43.884Z
Duration: 90 min
Description: Legs Week 2

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

The goal is to progress in all movements by the end of this 4 week program. If it helps, choose 2 different movements each week that you would like to really focus on progressing in. (If you progress in more than 2 movements even better.)

The reps listed are meant to take you to technical failure. I teach going to failure as going as hard as you possibly can while keeping good form and following the tempo. When you can no longer keep the proper tempo and good form on a set, you have reached technical failure.

- 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 2

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