Name: Playbook - Erin Killeen - The Rock’s Leg Day
Uploaded: 2023-04-17T03:50:01.254Z
Duration: 75 min
Description: The Rock’s Leg Day

Peggy

Becky

Kathy

So glad you included this! I probably wouldn’t have done it otherwise but I love it! So f***ing hard

Alyssa Taliaferro

Katie

Shelby

Gabrielle Alsept

This was a crazy burner for my legs especially since I had to rest my traps after spraining them! Loved this workout! The lunges killed me!

Mariah

Claire

I am deceased!☠️ my legs are like jell-O!! Difficult but at the end it felt so good knowing my body can be pushed to that limit of intensity.

Raquel

Brittany

so so intense, caught myself laying on the floor a few times

Brittan

- Select the desired resistance on the weight stack and insert the pin
- Adjust the seat so that the knees are directly in line with the axis of the machine
- Sit down and position your shins behind the pad at the base of the machine, toes pointed straight forward
- Take a deep breath and extend your legs as you flex your quadriceps
- Pause at full contraction
- Slowly lower your feet back to the starting position

Leg Extension

- Using a leg press machine, sit down on the machine and place your legs high on the platform directly in front of you at a wide , toed out foot stance
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are extended in front of you (Tip: Make sure that you do not fully lock your knees during this exercise)
- Your torso and the legs should make a 90-degree angle
- Inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle
- Pushing mainly with the heels of your feet and using the glutes, extend your legs, pressing the platform back to the starting position as you exhale
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done

Leg Press - Sumo Stance

- Set up with your feet shoulder width apart and a dumbbell in each hand
- Step forward with one leg and allow both knees to bend simultaneously
- Descend until the back knee touches the floor
- Drive through the front foot and extend the knee as you stand up fully and return to the starting position
- Repeat on the opposite leg

Dumbbell Walking Lunges

Leg Press/Walking Lunge Superset

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack Squat Machine

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Dumbbell RDL

- Lying face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves)
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- Curl your legs up as far as possible without lifting the upper legs from the pad
- Once you hit the fully contracted position, hold it for a second
- Lower the legs back down to starting position

Machine Lying Leg Curl

The Rock’s Leg Day

Jaida

Brooke Leonard

Challenging 🙌🏼 it feel good to change up my routine 💕

Sandra

Quads - strength focused

Those reps though 😅🔥🔥🔥 love this one

Ashlee

Shana

Beginner Hamstring Focused Leg Day

Jessica

I feel and broke my elbow about 4 weeks ago. I’m trying to slowly trying to get back into working out. I had to use light weight but it felt amazing to move my body

Alicia

Dumbbell Only Leg Day

First workout in a few weeks… easing back in. Absolutely loved it!!

Marcie

This workout was perfect for me for getting back from a gym hiatus. Grateful you’ve created this!! 10/10 🙌🏻 💕

The Rock’s Leg Day

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