Name: Playbook - Clayton Echard - W2/D3 Legs
Uploaded: 2022-06-21T00:24:25.416Z
Duration: 45 min
Description: W2/D3 Legs

- Incline treadmill walks 1 x 10:00m

Triset 
- Seated calf raises 12,12,10,10
- Dumbbell lunges 12,10,10,8
- Dumbbell Squats 12,10,10,8

Superset x 4
- Sissy squats 10
- Exercise ball hamstring curls 12,10,10,8

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

Superset x 4
- Machine lying leg curls 12,10,10,8
- Seated leg extensions 12,10,10,8

Incline Treadmill Walks

- Adjust the pad height to fit you
- Perform seated calf raises

Seated Calf Raises

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Dumbbell  lunges

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell squat

Triset

- State with your feet about shoulder width apart
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up to starting position

Sissy squat

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Exercise ball leg curl

Superset

- 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

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

Seated Hip Abduction

Seated Hip Adduction

- Perform lying leg curls on a machine adjusted to you

Machine Lying Leg Curls

- Adjust the pads to fit you
- Perform leg extensions

W2/D3 Legs

More workouts from Clayton Echard