Name: Playbook - Holly Barker - W1/D1 Legs
Uploaded: 2021-11-24T03:14:16.785Z
Duration: 45 min
Description: W1/D1 Legs

Day 1 – Legs for strength

- Ski Squats 3 x 10-12
- Bosu body squats 3 x 10-12

- Glute bridge 3 x 10-12
- Squat to DB press 3 x 10-12

- Leg press (single leg) 3 x 10-12 (each side)
- Leg press (dual) 3 x 10-12

- Calf press 3 x 10-12
- Hack squat 3 x 10-12

- Place the bar across your upper back
- Sit your hips back and down into a squat
- Pulse up and down moving slightly side to side

Ski squat

- Standing on an upside down Bosu
- 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

Bosu body squat

Superset

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB squat to press

- Seated sideways on the leg press machine
- Place your top foot on the platform
- Bend your knee lowering the sled toward you
- Press through your heel to push the weight up
- Complete desired reps then repeat on the opposite side

Isolated leg press

- 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

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Calf press

- Start with a shoulder width stance 
- Push your hips back and down 
- Keep your knees in line with your toes
- Reach parallel 
- Extend your legs to come up

W1/D1 Legs

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