Name: Playbook - Coach HT - LEGS & SHOULDERS
Uploaded: 2022-12-13T18:35:06.855Z
Duration: 75 min
Description: LEGS & SHOULDERS

Hamstrings 
Abductors
Inner thighs 
Abs 
Shoulders

- Keep the dumbbells hanging between legs 
- and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squat

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell stiff leg deadlift

30 Scissors which is right into 10 to 15 knee tucks

Scissors + Knee Tucks (bench)

Use a heavier single dumbbell for this move
Like an eight or a 10, preferably not a five as that would mean only 2.5 pounds per arm
-come to sternum height but not above shoulders

10-15x

DB FRONT RAISE

Circuit 1

This is an UP-SET, that Is the opposite of a DROPSET. A drop site is where you complete a set of reps at a particular weight and then you drop off weight before doing another set of reps, etc. In An up-set, we are doing a similar thing however, you are increasing weight.
You will  Do 12 reps at a challenging weight, then increase to the next level of weight and do 12 more reps, increase the weight to the next level once more and do 12 more reps. That is the full “rep “


- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled
-keep your back completely flat, do not sit back in the machine. Scoot forward

ABDUCTOR DROP SET

10 reps with 3 sec hold 
Then 10 reps regular pace

ADDUCTOR MACHINE (INNER THIGH) COMBO

Circuit 2

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

HAMSTRING CURL

Elbow Taps (feet up, weighted)

Circuit 3

Heavy Shoulder Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

LATERAL RAISES

15-20x per side 

DO NOT TRANSFER WEIGHT 
KEEP WEIGHT MAINLY IN SUPPORTING/ STATIONARY LEG 

keep arm stretched above head. 
Ensure your supporting leg knee is not moving around - keep it Pressing out AWAY from your other leg

STANDING OBLIQUE CRUNCH

Circuit 4

LEGS & SHOULDERS

PHYT MONDAY: legs, shoulders, cardio abs

Full Body - legs, back, triceps, core

40 min CARDIO + BACK

PHYT TUESDAY - back, triceps, abs

PUSH PULL

Bis and Tris

LEGS - SHOULDERS- ABS

LEGS (HAMSTRING FOCUS)

That was an error, should have been 5stars

LEGS & SHOULDERS

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