Name: Playbook - Gritty Soldier - LEG DAY ~ Strength & Mass ~ GYM
Uploaded: 2024-02-13T12:01:38.362Z
Duration: 60 min
Description: LEG DAY ~ Strength & Mass ~ GYM

Great workout, looking forward to the air assault train up you made but can’t find it, is it not included in this workout forum you have? Thanks!

Here we go, it’s LEG DAY!!!!

Start out with:
•50x Air Squats
•50x Lunges

Then….

•10min Back Squat EMOM (every minute on the minute) 6x reps at the begging of every minute for 10 minutes.

•4x 12reps Leg Extension 
•4x 12reps Hamstring Curl
•4x 12reps Romanian Deadlift
•4x 12reps Bulgarian Split-squat
•4x 12reps Calf Raise

Let me know how you like this one! 🤜 🤛

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

Bodyweight lunges

EMOM: Every minute on the minute, at the start of every minute conduct 6x reps. The in-between time until the start of the next minute is your rest. 😉 

- 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 EMOM (6x reps every minute)

- 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

- 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

Romanian deadlifts

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

Dumbbell bulgarian split squat

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

LEG DAY ~ Strength & Mass ~ GYM

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