Name: Playbook - George David III - W1/D3 Leg day
Uploaded: 2023-05-02T17:15:09.809Z
Duration: 60 min
Description: W1/D3 Leg day

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

DB Heel elevated narrow stance goblet squat

- 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

DB RDL

Superset

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Alternate legs

Dumbbell reverse lunges

- Stay low
- Walk to the side 
- Focus on a burn in the hips

Band lateral walks

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

Jump squats

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

W1/D3 Leg day

Easy to Follow. Videos helped. Finished off the workout with Stairmaster level 5 for 10 mins.

W1/D3 Leg day

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