Name: Playbook - Jack Santini - Legs 1 WEEK 3
Uploaded: 2021-10-25T07:49:43.885Z
Duration: 70 min
Description: Legs 1 WEEK 3

Warmup:

Bodyweight lunges: 20
High Knees: 30 seconds
Camel walk: 10

- 60% of your max
- RPE 7
Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Begin with back supported and weight on your hips
- Bend knees to 90 degrees
- Raise hips towards the ceiling and engage glutes

Weighted hip trusts

- 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

Leg extensions

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

Legs 1 WEEK 3

Legs 1 WEEK 3

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