Name: Playbook - HolStrength Training Club - W3/D4 Thursday - Leg Day (HEAVY)
Uploaded: 2022-08-26T19:48:27.530Z
Duration: 90 min
Description: W3/D4 Thursday - Leg Day (HEAVY)

Warm-Up with Walking (5-10 minutes)
RB Back Squat (4 x 4-8)
RB Good Mornings (4 x 4-8)
Dumbbell Hip Thruster (4 x 4-8)
Dumbbell RDL (4 x 4-8)
RB Hip Abduction Thrusters (4 x 4-8)
RB Hamstring Curls (4 x 4-8)
Cooldown Stretching (5-10 minutes)

Go for a walk on an incline treadmill or outside for 5-10 minutes to get the blood pumping and warm the body up!

Walk

- Begin with band positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Keep knees out throughout the entire movement
- Reach parallel and push through your heels to come back up

RB Back Squat

- Step on resistance band like you would for a back squat
- With shoulders back and down, hinge the hips straight back like you’re closing a drawer behind you
- Go down slowly until you feel a good stretch in the hamstrings and then come back up

RB Good Mornings

- Place your upper back on a bench, and a dumbbell on your hips
- Push through your heels bringing your hips up 
- Make sure you’re hinging at the hips
- Engage your glutes as you come up
- Lower back to starting position

Dumbbell Hip Thruster

- Begin with dumbbells in each hand and feet hip width
- Keep shoulders back and down
- Press hips back and lower dumbbells down until mid shins with knees slightly bent
- Keep head tilted down for neutral spine alignment
- Lift back up to standing and press hips forward

Dumbbell RDL

- Lay on your back with knees bent
- Place a resistance band around your knees and a dumbbell on your hips
- Push through your heels to bring the hips up towards the ceiling
- Push your knees out and pause at the top to engage more of your glutes
- Bring the knees back in slowly
- Return back to starting position

RB Hip Abduction Thrusters

- Anchor a resistance band by tying a knot in it and shutting it in a door
- Lay flat on your stomach and wrap the resistance band around your ankles
- Bring your heels to your glutes nice and slow, squeezing your glutes and hamstrings as they contract
- Slowly extend your legs back out to the starting position

RB Hamstring Curls

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

W3/D4 Thursday - Leg Day (HEAVY)

Heidi

W1/D1 Monday - Leg Day (HEAVY)

W1/D2 Tuesday - Push Day (HEAVY)

W1/D3 Wednesday - Pull Day (HEAVY)

W1/D4 Thursday - Leg Day (HEAVY)

W1/D5 Friday - Chest & Back (LIGHT)

W1/D6 Saturday - Arms & Shoulders Day (LIGHT)

W1/D7 Sunday - Rest Day!

W2/D1 Monday - Leg Day (HEAVY)

W2/D2 Tuesday - Push Day (HEAVY)

W2/D3 Wednesday - Pull Day (HEAVY)

W2/D4 Thursday - Leg Day (HEAVY)

W2/D5 Friday - Chest & Back (LIGHT)

W2/D6 Saturday - Arms & Shoulders Day (LIGHT)

W2/D7 Sunday - Rest Day!

W3/D1 Monday - Leg Day (HEAVY)

W3/D2 Tuesday - Push Day (HEAVY)

W3/D3 Wednesday - Pull Day (HEAVY)

W3/D5 Friday - Chest & Back (LIGHT)

W3/D6 Saturday - Arms & Shoulders Day (LIGHT)

W3/D7 Sunday - Rest Day!

W4/D1 Monday - Leg Day (HEAVY)

W4/D2 Tuesday - Push Day (HEAVY)

W4/D3 Wednesday - Pull Day (HEAVY)

W4/D4 Thursday - Leg Day (HEAVY)

W4/D5 Friday - Chest & Back (LIGHT)

W4/D6 Saturday - Arms & Shoulders Day (LIGHT)

W4/D7 Sunday - Rest Day!

W5/D1 Monday - Leg Day (HEAVY)

W5/D2 Tuesday - Push Day (HEAVY)

W5/D3 Wednesday - Pull Day (HEAVY)

W5/D4 Thursday - Leg Day (HEAVY)

W5/D5 Friday - Chest & Back (LIGHT)

W5/D6 Saturday - Arms & Shoulders Day (LIGHT)

W5/D7 Sunday - Rest Day!

W3/D4 Thursday - Leg Day (HEAVY)

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