Name: Playbook - HolStrength Training Club - W2/D1 Monday - Leg Day (HEAVY)
Uploaded: 2022-08-26T19:48:10.097Z
Duration: 90 min
Description: W2/D1 Monday - Leg Day (HEAVY)

Howard

Dakota Cluchie

Warm-Up with Bike (5-10 minutes)
Barbell Front Squat (4 x 4-8)
Smith Machine Hack Squat (4 x 4-8)
Dumbbell Goblet Squat (4 x 4-8)
Leg Extension (4 x 4-8)
Machine Elevated Calf Raises (4 x 4-8)
Walking Calf Raises (4 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

- 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

- Start by taking a step forward so your back will be perpendicular to the ground when lowering
- Slightly narrower than shoulder width stance
- Keep your upper back on the bar as you lower down
- Keep knees out throughout the entire movement
- Reach parallel (or just passed) and push through your heels extending your legs to stand up

Smith Machine Hack Squat

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat at 90 degrees with the knees
- Stand up to just before full extension to keep constant tension

Heel Elevated Dumbbell Goblet Squat

- 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

- 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

- Start with dumbbells at your sides
- Take a step and plantar-flex your ankle to come up on your toes
- Slowly come back down and meet the opposite foot at the center
- Take a step and repeat the process with the opposite foot

Walking Calf Raises

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)

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

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W2/D1 Monday - Leg Day (HEAVY)

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