Name: Playbook - Denzel Moten - Leg Tone 1
Uploaded: 2023-05-25T14:55:52.671Z
Duration: 45 min
Description: Leg Tone 1

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

Running

- Elevate heels onto weight plate
- Hold dumbbells in each hand at shoulders
- Lower into a dumbbell front squat
- Stand up to full extension

Plate Heel Elevated Front Squat

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Plate Heel Elevated Romanian Deadlifts

Front Squat/RDL Elevated

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell Bulgarian Split Squat

- 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

Bulgarian/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

Leg Extension/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

Leg Tone 1

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