Name: Playbook - Hayden Greene - Week 1 | Day 3 | Legs 💪🏼
Uploaded: 2022-05-03T15:22:22.675Z
Duration: 45 min
Description: Week 1 | Day 3 | Legs 💪🏼

great beginner workouts 😎 first week hitting the gym & i dnt hve tht feeling tht idk what im doing lol

Daniel

Welcome back to day 3 family! Got some legs and abs today! Quad focused 💪🏼

- 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

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

Week 1 | Day 3 | Legs 💪🏼

Thank you. It was terrific haven’t gone to the gym since Covid started. Thank you for encouraging me to go back

Week 1 | Day 1 | Chest 💪🏼

Andrew

Week 1 | Day 2 | Back 💪🏼

Week 1 | Day 4 | Shoulders 💪🏼

Week 1 | Day 5 | Back 💪🏼

Can’t feel my legs…. But in the good way!

Week 1 | Day 3 | Legs 💪🏼

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