Name: Playbook - Fit4duty Crew - Leg day Week 1 Day 3
Uploaded: 2021-12-20T17:44:19.417Z
Duration: 45 min
Description: Leg day Week 1 Day 3

Charles

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 a toe tap warm up followed by Romanian deadlifts, standard squats, single leg RDL’S, and Bulgarian split squats.

Gain quickness and power with these toe taps. 

Begin with one foot on a slightly elevated surface and the other behind you in a split stance. As fast as possible switch positions with the other foot and back to the start. Your arms should be moving as fast as your legs!

Toe taps

- 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

- 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

- Begin with dumbbell in hand and feet hip width apart
- Lower kettlebell down while straightening your leg behind you

Dumbbell single leg RDL

- 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)

Leg day Week 1 Day 3

Brutal yet loved and hated every second of the grind

Xavier

Push Day Week 1 Day 1

Ronnie

Pull Day Week 1 Day 2

Push Day Week 1 Day 4

Pull day Week 1 Day 5

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

Leg day Week 1 Day 3

Community

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