Name: Playbook - Cody Wright - W1/D3 Legs
Uploaded: 2022-05-04T14:32:47.883Z
Duration: 90 min
Description: W1/D3 Legs

Legs shaking…calves cramping… back sweating. Feeling great

Keith Slaughter

10 mins:
Light weight 

10 kb swings 
10 step downs (knee over toes)
10 tibialis raise 
10 single leg back extensions

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American kettlebell swing

- Begin by standing on a box with one foot off
- Slowly lower foot down
- Tap your toe and press through your front foot to lift back up

Single leg step downs

- Use your shin muscles to pull your toes up towards your shins as far as you can 
- Slowly lower back down then repeat

Tibialis raise

Single leg back extension

Warm-Up

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back 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 RDL

- Stand with your feet hip-width apart 
- Sit back into a regular squat until your thighs are parallel to the floor
- Rise up a quarter of the way 
- Lower back down into the parallel position 
- Then straighten all the way up

-Keep this around 55-60% 1RM

1 1/4 Back squat

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

-8 each leg

Barbell reverse lunges

- 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

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

Lying hamstring leg curls

Leg Extension + Leg Curls

- Stand on one foot with your other foot behind your calf
- Lift up onto your toes and engage your calf

W1/D3 Legs

Community