Name: Playbook - Charles Griffen - Week 1 Day 5
Uploaded: 2021-12-13T02:37:01.498Z
Duration: 90 min
Description: Week 1 Day 5

Thadius

Lying Hamstring Curls
4 x 15 reps

Hack Squat
4 x 12 reps

Leg Extensions
4 x 15 reps

Stiff Legged Deadlifts
4 x 12 reps

Leg Press
4x 12 reps

Lunges
4 x 30 reps 

Leg Press Calf Raises
 4 x 15 reps

Seated Calf Raises
4 x 15 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.

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

Lying hamstring curls

- 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

- 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

- 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

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

Leg press (quad focused)

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

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

Leg press calf raise

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Week 1 Day 5

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