Name: Playbook - HolStrength Training Club - W1/D4 Thursday - Leg Day (HEAVY)
Uploaded: 2022-08-26T19:48:10.070Z
Duration: 75 min
Description: W1/D4 Thursday - Leg Day (HEAVY)

Howard

Ayden castaneda

Warm-Up with Bike (5-10 minutes)
Barbell Back Squat (3 x 4-8)
Barbell Reverse Lunges (3 x 4-8 each leg)
Leg Press (3 x 4-8)
Barbell RDL (3 x 4-8)
Dumbbell Goblet Lateral Lunge (3 x 4-8 each leg)
Barbell Hip Thrusts (3 x 4-8)
Hamstring Curl (3 x 4-8)
Cooldown Stretching (5-10 minutes)

Bike for 5-10 minutes to get the blood flowing to the muscles in the legs. As well as work up a slight sweat!

Bike

- Begin with bar positioned on your upper back
- Point the toes slightly outward
- Brace your core and keep your chest up
- Grip the ground with your feet and plant yourself
- Eyes forward as you lower, sitting back and down with knees out over toes
- Reach parallel and keep your knees out on the way up

Barbell Back Squat

- Start with the barbell on your upper back
- Keep core nice and tight
- Step back with the first foot and slowly lower down until knees are 90 degrees
- Keep knees out and don’t let them fall in
- Grip the ground with foot that is forward (plant yourself)
- Repeat on the opposite side

Barbell Reverse Lunges

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Point your toes slightly outward and keep your knees pointed out over the toes
- Drive through your heels to press the sled back to starting position

Leg Press

- Brace and contract your core and keep shoulders back
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight and head down in neutral spine alignment 
- Lower weight until you feel a slight stretch in your hamstrings (don’t have to go all the way to the ground)
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Start in a standing position with dumbbell under your chin
- Step to the side with one leg and slowly shift the hips back to lower yourself down while the other leg is slightly bent
- Keep the knee out and over the toe as you go down and up
- Push through the heel, big toe, and pinky toe to come up to starting position
- Complete the desired number of reps and repeat on the other leg

Dumbbell Goblet Lateral Lunge

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Hinge at your hips to lower your glutes to the floor
- Press back up through the heels to starting position

Barbell Hip Thrusts

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

Hamstring Curl

It’s always import to let the heart rate slow down to normal gradually for best recovery. As well as flush out the deoxygenated blood from the muscles.

Cooldown Stretching

W1/D4 Thursday - Leg Day (HEAVY)

Used 10kg dumbbells for doubled the reps 🔥🔥… ( I tap one star & the app sent that rating so ⭐️⭐️⭐️⭐️*) 🤝

Bianca

W1/D1 Monday - Leg Day (HEAVY)

Great workout. Just pick a weight and use your reps as a minimum, but try to exceed.  Once I hit 15 for all the sets, I move up in weight next time.

Decent burn, I think sets need to be higher or specify what weight percentage to use in said programs

Bryan

W1/D2 Tuesday - Push Day (HEAVY)

W1/D3 Wednesday - Pull Day (HEAVY)

W1/D5 Friday - Chest & Back (LIGHT)

W1/D4 Thursday - Leg Day (HEAVY)

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