Name: Playbook - HolStrength Training Club - W4/D1 Monday - Leg Day (HEAVY)
Uploaded: 2022-08-26T19:48:27.550Z
Duration: 105 min
Description: W4/D1 Monday - Leg Day (HEAVY)

Warm-Up with Walking (5-10 minutes)
Dumbbell Front Squat (5 x 4-8)
Heel Elevated Dumbbell Goblet Squat (5 x 4-8)
Dumbbell Walking Lunges (5 x 4-8 each leg)
Dumbbell Goblet Lateral Lunge (5 x 4-8 each leg)
RB Quad Extension (5 x 4-8 each leg)
Dumbbell Calf Raise (5 x 8-12)
Walking Calf Raises (5 x 4-8 each leg)
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

- Hold dumbbells at shoulder height
- Grip the ground with your toes
- Push your hips back and keep your chest up as you come down
- Keep your knees out throughout the entire movement
- Reach parallel and extend your legs to come up

Dumbbell Front 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

- Keep your chest up holding two dumbbells at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Keep the knee pointed out and maintain a forward lean
- Have both feet meet at the top before starting the next step
- Step forward and repeat with the opposite leg

Dumbbell Walking Lunges

- 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

- Wrap resistance band around the leg of a chair or tie a knot in the band and shut it in a door to anchor it
- Sit upright in the chair after you wrap the resistance band around your ankle
- Slowly extend your knee, pause at the top for 1 to 2 seconds, and slowly lower back down
- Accomplish the number of desired reps on one leg and then switch to the other

RB Quad Extension

- Holding dumbbells at your sides and toes elevated, plantar flex at the ankle 
- Pause at the top engaging your calf
- Slowly lower back down and get a full stretch in the muscle

Dumbbell 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

W4/D1 Monday - 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/D4 Thursday - Leg Day (HEAVY)

W3/D5 Friday - Chest & Back (LIGHT)

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

W3/D7 Sunday - Rest Day!

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!

W4/D1 Monday - Leg Day (HEAVY)

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