Name: Playbook - Fit4duty Crew - Leg Day Week 1 Day 6
Uploaded: 2021-12-20T17:45:37.146Z
Duration: 44 min
Description: Leg Day Week 1 Day 6

The workout was awesome I just have some old injuries tending to, trying to get back into it💪🏽

Jennifer

Leg day Week 1 Day 6

Leg day (hypertrophy)

Hypertrophy, meaning we will be lowering the weight so we can complete higher reps in a shorter time. 

Most of the workouts will be broken down into 4 sets for 8-12 reps each. 

This day includes Barbell squats, Romanian deadlifts, Bulgarian split squats, standing calf raises, and dumbbell hamstring curls.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell or belt squat

- 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 the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Bulgarian split squats (any type)

- Push through the balls of your feet
- Engage your calves as you go up
- Hold at the top of the movement for a split second, squeeze and return.

Standing calf raise

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Leg Day Week 1 Day 6

Community

More workouts from Fit4duty Crew