Name: Playbook - Dylan Ferrier - W1/D1 Legs
Uploaded: 2023-03-20T05:14:18.844Z
Duration: 60 min
Description: W1/D1 Legs

Harley

- Sit on the machine with the pad at the bottom of your shin 
- Pull your glutes into the pad
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Bring your heels towards your glutes
- Drive your hips into the bench
- Lower with a slow controlled motion
- I like to flex my toes up as it help engage the rest of the posterior

Lying hamstring leg curls

Legs 1

- 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

Romanian deadlifts

- 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

Legs 2

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position
I like to tuck my toes under the foot holds

Adductor machine

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

Abductor machine

Legs 3

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

10 EACH LEG

W1/D1 Legs

Community

More workouts from Dylan Ferrier