Name: Playbook - HolStrength Training Club - W2/D1 Monday - Leg Day (HEAVY)
Uploaded: 2022-08-26T19:47:59.777Z
Duration: 75 min
Description: W2/D1 Monday - Leg Day (HEAVY)

Warm-Up with Bike (5-10 minutes)
Barbell Back Squat (3 x 4-8)
Barbell Front Squat (3 x 4-8)
Leg Press (3 x 4-8)
Quad Extensions (3 x 4-8)
Hamstring Curl (3 x 4-8)
Machine Elevated Calf Raises (3 x 8-12)
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

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up
- Keep the knees out on the way down and up

Barbell Front Squat

- 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

- 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

Quad Extensions

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

Hamstring Curl

- Adjust feet on top of plate for elevation
- Stand up onto your toes activating your calf muscles
- Lower slowly fully stretching the calf muscles

Machine Elevated Standing Calf Raise

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

W2/D1 Monday - Leg Day (HEAVY)

Chelsea

Preston Mccanless

W1/D1 Monday - Leg Day (HEAVY)

These have organized my workout and help me to push myself.

Howard

W1/D2 Tuesday - Push Day (HEAVY)

W1/D3 Wednesday - Pull Day (HEAVY)

Amazing definitely gonna feel it tomorrow

W2/D1 Monday - Leg Day (HEAVY)

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