Name: Playbook - Ivan Ivanov - W1/D3 - Leg Day
Uploaded: 2021-08-20T13:57:12.078Z
Duration: 60 min
Description: W1/D3 - Leg Day

Fred

We are 3 days into the program and it’s leg day! 

Leg days are all about hard work 🔥 

Here we have exercises targeting every single part of your legs so make sure you don’t skip any of them! 

We’ve got great focus on building your glutes, quads and hamstrings

Warm up well before you get started! 🔥

Birddog + Constant tension squats for warm up - pre activation

1. Keep flat back with your bellybutton pulled into your spine
2. Imagine kicking straight behind you, no higher than hip height, and reaching out with the opposite hand like a superhero mid flight

Birddog

1. Start with a hip-width stance 
2. Descend by flexing the knees 
3. Push your hips back 
4. Ensure your knees stay aligned with your feet 
5. Squat down and up without pausing to keep constant tension

Constant tension body weight squats

Activation Drill

1. Keep your head forward and tuck your chin 
2. Align the bottoms of your shoulder blades with the edge of the bench
3. Keep the bar over your hips - push through your heels 
4. Reach full extension, posteriorly tilt your pelvis and contract your glutes maximally

Barbell Hip Thrust

1. Strand straight holding dumbbells in overhand grip with feet hip-width apart. 
2. Keep arms straight and lower the dumbbells down by pushing your hips back - keep knees slightly bent 
3. Keep lowering until you feel a stretch in the hamstrings 
4. Stop when dumbbells are in middle of your knees, pause and drive back up.

Dumbbell Romanian Deadlift

1. Start with both feet on a weight plate, or low box 
2. Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance 
3. Bend at the knees until your back knee almost touches the floor 
4. To return to the standing position, press off the front foot

Body-weight Deficit reverse lunge

1. Place your feet against the pad at shoulder-width apart. 2. Keep your knees slightly bent 
3. Lower down to about 90 degree in the knees 
4. Slowly push back up using your heels without locking the knees

Incline leg press

Perform as a superset if the gym allows - if not simply perform individually

1.- For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. 
Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). 
2.Also, make sure that your legs form a 90-degree angle between the lower and upper leg. 
3.If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.
- Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit.
- Repeat for the recommended amount of times."

Leg Extensions

1.When performing the leg curl, what you wanna do is ensure that the bottom pad is just above the ankles and the top pad is above your knee.

2.You don’t want the pad resting on your knee cap.

3.Also, ensure that the weights don’t tap down between your repetitions.

4. Keeping the torso flat on the bench, ensure your legs are fully stretched.

5.Position your toes straight. This will be your starting position.

6.Begin by curling your leg up as far as you can.

7.Lower back to the starting position.

Lying Leg Curls

Leg Extension 
Leg curl - Superset

1. Sit on a leg press machine, and place your feet against the pad about shoulder width apart. Make sure your knees are bent at the start of the exercise.

2. Slowly push against the pad using the palm of your feet until your knee is almost straight. Then move back into the start position. Do not lock your knee straight at the peak of this exercise.

Leg Press Machine Calf Raise

W1/D3 - Leg Day

Your workout is great, I would just suggest having some more advanced ones. Rock it.

W1/D3 - Leg Day

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