Name: Playbook - Denzel Moten - Fitness Leg Day | Level 1
Uploaded: 2023-01-13T18:45:41.704Z
Duration: 50 min
Description: Fitness Leg Day | Level 1

Starting strength phase for athletes that need power that you can do in under an hour.

- Run at a good pace for you 
- Focus on breathing and feel over speed

Running

- Hold a weight at your chest
- Raise and lower your upper body engaging your lower back and glutes

Weighted hyperextensions

- 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 (Quad Focused)

- Hold a single dumbbell in your hand using the other to support you 
- Perform calf raises on the leg that is on the same side you are holding the dumbbell       
- Pause at the top engaging your calf
- Switch and repeat on the opposite side

Dumbbell Single Leg Calf Raise

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Plate Seated Leg Extension

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Lying Single Leg Hamstring Leg Curl

Hold all for 20 seconds
- Feet Together Straight Down
- Left Foot Forward Lunge 
- Right Foot Forward Lunge
- Left Foot Side Lunge 
- Right Foot Side Lunge Stretch
- Left Quad Pull 
- Right Quad Pull 
- Butterfly 
- Left Hip Pigeon Pose 
- Right Hip Pigeon Pose

Fitness Leg Day | Level 1

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