Name: Playbook - HolStrength Training Club - W4/D3 Friday - Leg Day
Uploaded: 2022-08-26T19:47:50.723Z
Duration: 45 min
Description: W4/D3 Friday - Leg Day

Warm-Up on bike (5-10 minutes)
Barbell Back Squat (2 x 8-12)
Barbell Front Squat (2 x 8-12)
Barbell RDL (2 x 8-12)
Quad Extensions (2 x 8-12)
Hamstring Curl (2 x 8-12)
Machine Elevated Standing Calf Raise (2 x 8-15)
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

- 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

- 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

W4/D3 Friday - Leg Day

Cory France

Toya

Howard

W1/D1 Monday - Push Day

Found areas that need work and new ways to work out. God bless all.

Micah

Pretty good upper body burner excited to see what the rest of this program brings!

W1/D2 Wednesday - Pull Day

Was a challenge 1st leg day in long time. Great work out

W1/D3 Friday - Leg Day

Great plan pushing the limits with organized routine.

Amazing workout routine, goes quick and is easy.

Samuel

W2/D1 Monday - Push Day

W2/D2 Wednesday - Pull Day

W2/D3 Friday - Leg Day

W3/D1 Monday - Push Day

W3/D2 Wednesday - Pull Day

Feeling the difference from first work out making slight progression in weight lifted a great workout.

W4/D3 Friday - Leg Day

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