Name: Playbook - David Nelson - Savage Leg Day 2
Uploaded: 2022-01-25T20:16:25.066Z
Duration: 45 min
Description: Savage Leg Day 2

- Place Feet on Bottom of Platform 
- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg Press: A) Bottom Toes Together

- Place Feet on Middle of Platform
- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg Press: B) Middle Feet on Together

- Place Feet on Middle of Platform
- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg Press in Middle Feet A Part

- Place Feet on Top of Platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Place band around the top of your knees 
- Lay under hip thrust machine and the bar across your hips
- With both knees bent to 90 degrees 
- Place Feet A Part
- Lower your glutes to the floor and press back up to starting

Hip Thrust W/Band and Bar:  B) Feet A Together

- Place band around the top of your knees 
- Lay under hip thrust machine and the bar across your hips
- With both knees bent to 90 degrees 
- Place Feet Together
- Lower your glutes to the floor and press back up to starting

- Place a band around your knees
- Go under the Hyper Kick Back Machine
- For added comfort add a padded cushions under knee
- Place Center of Foot on Machine Bar
- Push Your Leg out and Pause
- Repeat Back and Forth

Banded Kickbacks on Hyper/ First Half Pause Reps

- Place a band around your knees
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Set: A) Frog Squats

Sled Push:
- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled Pull:
- From a squatted position 
- Grab the sled and walk backward pulling the sled with you

Savage Leg Day 2

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