Name: Playbook - Hunter Hennings - Leg Hypertrophy
Uploaded: 2022-11-03T03:39:10.872Z
Duration: 75 min
Description: Leg Hypertrophy

This workout is great for anyone looking to Build Muscle and Increase Endurance. Let’s get it!
-Barbell Back Squat
-Barbell Deadlift
-Barbell Hip Thrust
-Dumbbell Walking Lunge
-Dumbbell Heel Elevated Goblet Squat
-Steady Run

-I recommend wearing, olympic lifting shoes, flat soled shoes (vans/chuck tailors/nike blazers), or take your shoes off and squat in your socks (Please don’t raw-dog the gym floor with your bare feet. Have some respect for yourself). I highly recommend you do not wear running shoes. 
-Position the rack hooks so the bar sits at arm pit height.
-Grip the bar evenly, 6 inches wider than your shoulders.
-Duck under the bar and place the bar across your traps.
-Stand straight up, and take 1 step backwards.
-Plant your feet at shoulder width or slightly wider.
-Take a deep breath, brace your core, and pull the bar down into your traps.
-Maintain a neutral spine, and slowly bend your hips and knees at the same time.
-Once your femur bone is parallel with the ground, push the Earth away from you.
-Drive your knees outward and maintain a straight bar path all the way to the top position.
-Stand straight up.
-Repeat.

Barbell Back Squat

-I recommend wearing flat soled shoes (vans/chuck tailors/nike blazers), or take your shoes off and deadlift in your socks (Please don’t raw-dog the gym floor with your bare feet. Have some respect for yourself). I highly recommend you do not wear running shoes. 
-Stand straight up and position your feet at shoulder width, with your mid-foot (where the laces of your shoes would be) directly below the bar.
-Bend over and grip the bar just outside of your knees (You can use the double overhand grip, or the alternate grip).
-Bend your knees until your shins touch the bar, and flatten your back.
-Push the Earth away from you and drag the bar up your shins (You can wear compression pants, sweatpants, or long socks to protect your shins).
-Pull the bar straight over your knee and straighten your hips and knees at the same time.
-Stand straight up and maintain a neutral spin.
-Return the bar to the floor by taking the exact route you took to lift it. Ensure you maintain control over the bar and don’t drop or slam the weight.
-Repeat.

Barbell Deadlift

-Set up a bench or a soft plyo box (roughly shin height) against a wall or a heavy and sturdy object.
-Set the barbell along side the bench. I HIGHLY recommend using a bar pad or yoga mat around the bar (once the bar is loaded it could hurt and bruise your pelvis).
-Sit down between the bar and the bench, with your mid-back against the bench.
-Pull the bar over your legs, and into your hip crease. Then bend your knees and plant your feet at shoulder width.
-Grip the bar wherever it is most comfortable.
-Drive the bar straight up by contracting your glutes.
-Lift until your body is parallel with the ground and your knee creates a 45 degree angle.
-Pause momentarily.
-Slowly return the bar back to the starting position in a controlled manner.
-Repeat.

Barbell Hip Thrust

-Choose a location with at least 10 feet of room to walk.
-Pick up the dumbbells, and stand straight up.
-Contract your core and back. Neutral Spine.
-Step forward with one leg, about 3-4 feet.
-Lower your torso between your feet, until your knee softly touches, and your knees are at 90 degree angles.
-Drive your front foot down and back, so your weight is shifted over your foot as it extends.
-Return to the starting position.
-Alternate between legs.
-Repeat.

Dumbbell Walking Lunge

-Set up a 45 lbs plate (or something 1-2 inches wide) flat on the ground.
-Pick up the dumbbell and grip it with your palms underneath the weighted end of the dumbbell.
-Step back and position your heel onto the plate.
-Slowly bend your knees while maintaining an upright torso.
-Lower the weight until your hamstrings touch your calves.
-Pause momentarily.
-Drive the Earth away from you until you reach the starting position.
-Repeat.

Dumbbell Heel Elevated Goblet Squat

- Run at a steady and sustainable pace for YOU. 
-Maintain a 5-7 out of 10 effort.
-Focus on proper form. It will help you out in the future.

Leg Hypertrophy

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