Name: Playbook - Day 1 Training - LEG DAY
Uploaded: 2024-01-07T21:25:02.634Z
Duration: 100 min
Description: LEG DAY

Before or after workout complete 15-20 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

Find a box, bench, or platform that when you sit on it your legs bend at a 90 degree angle or slightly higher and toes point out. Inhale on your way down and completely sit on box. Exhale and drive up as if you are trying to split the floor with your feet.

Barbell Box Squats

- Place the barbell across your upper back
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Barbell Front Lunge

Hold a plate or dumbbell by its sides at chest level, so your elbows are pointing out and down. Stand with your feet shoulder to hip width apart. Begin to squat, sitting your hips back and bending your knees. As you drop into a deep squat, your elbows should come inside your knees, pushing them out

Dumbbell Goblet Squat

Seated Leg Extensions

-Sit in a hamstring curl machine adjusted so that the back of your knee sits on the edge of the chair and your heels on the pad. Curl the weight with your hamstrings slow and controlled. Squeeze at the bottom and slowly return to staring position.

Seated Hamstring Curl Machine

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

LEG DAY

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