Name: Playbook - Cody Wright - W3/D3 Legs
Uploaded: 2022-05-04T14:32:47.953Z
Duration: 45 min
Description: W3/D3 Legs

- 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

Barbell box step ups

- Begin with feet wider than shoulder width and toes pointed out
- Bend one knee and keep the other knee straight
- Keeping the kettlebell in front of your chest the entire time

KB goblet cossack (2s pause)

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position


-7 reps 5 second eccentric 
-7 reps at the top
-7 reps at the bottom
-7 regular reps

Seated hamstring curl (28 method)

- Hold a single dumbbell in your hand using the other to support you 
- Perform calf raises on the leg that is on the same side you are holding the dumbbell       
- Pause at the top engaging your calf
- Switch and repeat on the opposite side