Name: Playbook - Clayton Echard - W1/D1 Legs
Uploaded: 2022-06-20T23:57:53.686Z
Duration: 45 min
Description: W1/D1 Legs

- Incline treadmill walk x 10 min. 
- Barbell back squat 4 x 12,10,8,8

Superset:
- Dumbbell standing calf raises 4 x 12,10,8,8
- Machine glute bridges 4 x 12,10,8,8

Superset:
- Hamstring hyperextensions 4 x 12,10,8,8
- Seated leg extensions 4 x 12,10,8,8

Triset:
- Wide stance leg press 4 x 12,10,8,8
- Seated hip adduction 4 x 12,12,10,10
- Seated hip abduction 4 x 12,12,10,10

Incline Treadmill Walks

- Start with a barbell on your upper back
- Press hips back and lower down until your reach parallel
- Keep your chest up
- Press through heels and stand back up

Barbell back squats

- Push through the ball of your foot to raise your heel
- Pause at the top and lower slowly

Dumbbell Standing Calf Raises

- Push the rough your heels
- Raise your hips
- Squeeze your glutes at the top

Machine Glute Bridges

Superset

- Lower with a slow controlled motion
- Engage your hamstrings and glutes as you come up
- Pause at the top

Hamstring Hyperextensions

-Perform leg extensions on a machine adjusted to you.

Seated Leg Extensions

- With your legs extended vertically on the platform in a wide stance
- Lower your legs towards your chest
- Drive through your heels to press the platform up to starting position

Wide-Stance Leg Press

Seated Hip Adduction

- Keep your chest up
- Engage your abductors and glutes as you open

Seated Hip Abduction

Triset

W1/D1 Legs

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