Name: Playbook - HolStrength Training Club - W1/D6 Saturday - Leg Day
Uploaded: 2022-08-31T16:43:15.177Z
Duration: 75 min
Description: W1/D6 Saturday - Leg Day

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)
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

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/D6 Saturday - Leg Day

Brendan

Nkanyiso

Absolutely fantastic! Such an encouragement to keep going and push to the limits!

W1/D1 Monday - Push Day

W1/D2 Tuesday - Pull Day

Such an incredible app that encourages you to keep to the road of greatness!

W1/D3 Wednesday - Leg Day

Diego

W1/D4 Thursday - Push Day

Boulder day was 🔥. Did some workouts I’ve never done before!

Gabe

W1/D5 Friday - Pull Day

W1/D7 Sunday - Rest Day!

W2/D1 Monday - Push Day

W2/D2 Tuesday - Pull Day

Replaced goblet squat with smith machine squat for weight and it worked wonders!

W2/D3 Wednesday - Leg Day

W2/D4 Thursday - Push Day

W2/D5 Friday - Pull Day

W2/D6 Saturday - Leg Day

W2/D7 Sunday - Rest Day!

God had me strong today 😤. Crushed the workout with room to spare.

W3/D1 Monday - Push Day

I’m noticing my right arm flares out more than my left. Working on fixing the inballance.

W3/D2 Tuesday - Pull Day

Used the belt today 👀 felt good and hit 9 reps of 315 on front squat! Hack squat felt good too! Absolutely exhausted after that one!

W3/D3 Wednesday - Leg Day

W3/D4 Thursday - Push Day

W3/D5 Friday - Pull Day

W3/D6 Saturday - Leg Day

W3/D7 Sunday - Rest Day!

Got the largest pump I’ve ever had. Feeling huge and praising God 😤💪

W4/D1 Monday - Push Day

W4/D2 Tuesday - Pull Day

W4/D3 Wednesday - Leg Day

Nothing is more humbling than trying to do 8-10 reps of your 5-7 rep weight. Got a reality check. Excellent workout.

W4/D4 Thursday - Push Day

Great burn definitely covered lot of muscles to use

Howard

Stretch marks are making me feel huge today 😮‍💨

W4/D5 Friday - Pull Day

W4/D6 Saturday - Leg Day

W4/D7 Sunday - Rest Day!

W5/D1 Monday - Push Day

W5/D2 Tuesday - Pull Day

W5/D3 Wednesday - Leg Day

W5/D4 Thursday - Push Day

I’m starting to see some growth in my biceps which is an area that I’ve neglected. The program is working!

W5/D5 Friday - Pull Day

W5/D6 Saturday - Leg Day

W5/D7 Sunday - Rest Day!

W6/D1 Monday - Push Day

W6/D2 Tuesday - Pull Day

I added deadlift at the start and the tank is empty after this grind. Muscle building at its finest.

W6/D3 Wednesday - Leg Day

W6/D4 Thursday - Push Day

Workout felt good. A fantastic way to end my summer before I go back to school :)

W1/D6 Saturday - Leg Day

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