Name: Playbook - Frankie Dades - Leg day
Uploaded: 2023-01-16T20:27:10.647Z
Duration: 45 min
Description: Leg day

Leg warm up
Leg ext/Hamstring curls
Back Squat
Stiff leg DL
Goblet Squat
Bulg Split Squat
Calves
Core

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

Leg warm up

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

Leg extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Leg superset

- 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 back squat (80% of 1RM)

- Begin with dumbbells shoulder width apart
- Lower the dumbbells to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff legged deadlift

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a dumbbell
- Repeat for desired reps

DB heels elevated narrow stance goblet squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab wheel rollout

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Place hips on pad
- Legs remain bent as the torso descends
- Legs extend to initiate the ascent
- Core remains braced
- Complete when both hands touch the foot pad

GHD situp

Core Circuit

Leg day

Great lift! But super long, not super conducive for a normal working parent who doesn't have 2.5 hours to workout.

Leg day

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