Name: Playbook - Hunter Hennings - W2/D4 THURSDAY LEG STRENGTH
Uploaded: 2022-11-12T22:20:04.157Z
Duration: 50 min
Description: W2/D4 THURSDAY LEG STRENGTH

Increase Endurance, and Build Muscle and Strength in your Legs. Let’s get it.
-Barbell Back Squat
-Barbell Deadlift
-Barbell Hip Thrust
-Heel Elevated Dumbbell Goblet Squat
-Unilateral Dumbbell Romanian Deadlift
-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

-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

-Pick up a dumbbell with one arm. Stagger the same side leg back, and elevate your heel. Shift your weight onto the flat foot. The foot that’s on the same side as the dumbbell will not be handling any lifting, only stabilizing.
-Hinge at the hip and shift your hips back. Slighly bend your knee throughout the lift.
-With a neutral spine lower the dumbbell straight down to your mid-shin.
-Pause momentarily.
-Lift the weight straight back to the starting position, and gradually shift your hips forward.
-Stand straight up with a neutral spine.
-Repeat.

Unilateral Dumbbell Romanian Deadlift

- 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.

W2/D4 THURSDAY LEG STRENGTH

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