Name: Playbook - Cruz Brooks - W1/D3 Leg Focused Full Body
Uploaded: 2025-02-27T09:50:26.966Z
Duration: 60 min
Description: W1/D3 Leg Focused Full Body

Lying leg curl

- 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

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

Press one end of barbell standing from middle of chest

Landmine chest press

- Adjust reverse fly machine to correct height
- With slightly bent arms use your rear delts to pull your arms back
- Slowly release

W1/D3 Leg Focused Full Body

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