Name: Playbook - HolStrength Training Club - W3/D4 Thursday - Leg Day (LIGHT)
Uploaded: 2022-08-26T19:47:59.825Z
Duration: 90 min
Description: W3/D4 Thursday - Leg Day (LIGHT)

Warm-Up with Bike (5-10 minutes)
Barbell Back Squat (4 x 8-12)
Barbell Reverse Lunges (4 x 8-12 each leg)
Barbell RDL (4 x 8-12)
Barbell Hip Thrusts (4 x 8-12)
Single Leg Extension (4 x 8-12 each leg)
Single Leg Curls (4 x 8-12 each leg)
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

- 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

- 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

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single Leg Extension

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Single Leg 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 (LIGHT)

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

W3/D4 Thursday - Leg Day (LIGHT)

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