Name: Playbook - Day 1 Training - LEG DAY
Uploaded: 2024-01-07T21:25:02.659Z
Duration: 100 min
Description: LEG DAY

Stephen

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

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press

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

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack Squat Machine

Sit in the seat so that your knee bends at the end of the seat isolating your quads. Toe positioning is always important. You can aim your toes straight up or point your toes straight out.

Seated Leg Extension

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Seated Abductor Machine

Sit on the adductor machine. Set the pads so that you starting with a stretch in your groin. Use your adductors to bring the pads together and squeeze. Control the the machine back to starting position.

Seated Adductor 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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