Name: Playbook - Day 1 Training - SINGLE LEG WORK
Uploaded: 2024-01-07T21:25:02.565Z
Duration: 90 min
Description: SINGLE LEG WORK

Smitty 

*Take a warm up set to feel out/calculate the weight used for working sets*

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

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse Hack Squat Machine

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Seated Single Leg Extension Machine

- Position foot midway on platform
- Lower slowly and push through your heel

Single Leg Straight Leg Press

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

Adjust the pad of the machine to be right above your Achilles tendon. 
Start with a lighter weight to get a good feel for the movement.
Lean forward on the machine by placing your thighs against the supportive pad, grab the handles, and have the back of your legs against the lower pad.
Curl the weight up with your right leg by contracting your hamstring muscle.
Go up until your foot becomes higher than your knee, and you feel a strong contraction in the back of your thighs.
Hold the position for a second and exhale as you slowly lower the weight and extend your leg.
Once you’re done, plant your right foot and curl the weight with your left leg.

Standing Single Leg Hamstring Curl

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

SINGLE LEG WORK

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