Name: Playbook - Dan Rockwell - Leg workout 2
Uploaded: 2021-12-28T02:29:38.634Z
Duration: 45 min
Description: Leg workout 2

- Squats 5 x 10
- Leg press SS w/ bodyweight Bulgarian split squats 3 x 20,10
- Leg curls SS dumbbell Romanian deadlifts 4 x 12,12
- Dumbbell weighted walking lunges 3 x 20
- Standing hip abductors 3 x 10
- Box or bench step-ups 1 x 50
- Leg press calf raises 5 x 20
- Seated calf raises SS w/ tibialis raise 3 x 15,15

- Begin with bar positioned on your upper back
-The closer you have your hands the better base you’ll have on your upper back
- Keep your chest up
- Eyes forward as you lower, sitting back and down
- Push through your heels to come back up
-GO TO PARALLEL OR BELOW

Barbell back squat

Leg press

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squats (do it with out DB)

Superset

Full range of motion here, no half reps!

Sit up on elbows for more isolation

Laying leg curls

Keep legs slightly bent

Back straight 

Should feel deep stretch in hamstrings

Dumbbell romanian deadlifts

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat
-Knee to ground or close to it

Dumbbell walking lunges

Focus on balance and getting that leg as high as possible while still controlling it in a slow motion

Standing hip abductors

Step up to full extension

Switch legs at top

Lower to ground

Box or bench step up

Legs straight here

Stretch calfs on way down, drive through toes on the way up

Calf raises leg press

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

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

Leg workout 2

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