Name: Playbook - Clayton Echard - W3/D1 Legs
Uploaded: 2022-06-21T00:25:39.596Z
Duration: 45 min
Description: W3/D1 Legs

Incline treadmill walks x 10 min. 
Barbell front squat  4 x 12,10,8,8

Superset: 
- Machine donkey kickbacks 4 x 12,10,8,8
- Resistance band lateral walks 4 x 45s

Superset: 
- Elevated lunges 4 x 12,10,8,8
- Dumbbell RDL 4 x 12,10,8,8

Triset: 
- Hack squat 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

- Keep the barbell on the front of your shoulders
- Keep your elbows high
- Push your hips back to come down
- Reach parallel and come back up

Barbell front squats

Machine Donkey Kickbacks

- With a band around your legs bellow the knee perform lateral walks

Resistance Band Lateral Walks

Superset

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Elevated lunges

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Perform hack squats on a machine adjusted to your height

Hacks Squats

Seated Hip Adduction

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

Seated Hip Abduction

Triset

W3/D1 Legs

W3/D1 Legs

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