Name: Playbook - Derick Ansah - W1/D1 Massive Legs
Uploaded: 2022-11-27T22:11:32.247Z
Duration: 60 min
Description: W1/D1 Massive Legs

Leg day instructions ⬇️

- straight with light weights and progress as you continue the sets
- take your time performing each rep
- rest break after set should be followed

Warm up 1

Warm up 2

Warm up 3

- Sit back and down into a deep squat
- Gently press your knees out using your elbows as you shift your weight back and forth

Deep squats

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

W1/D1 Massive Legs

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