Name: Playbook - Jake Dean - Leg Day Strength
Uploaded: 2022-11-29T16:47:28.426Z
Duration: 60 min
Description: Leg Day Strength

This workout is designed to strengthen your glutes, quads and hamstrings.

Complete both exercises back to back, rest once both exercises have been completed.

- 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

- Place band right above your knee
- Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired time/reps

Banded squat pulses

Superset

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Place a band right above your knee
- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Emphasis the squeeze in your glutes 
- Add an abduction by pushing your knees outward
- Lower down towards the ground and repeat

Banded hip thrusts with abduction

- Stand in a wide toed out stance with a kettlebell between your feet
- Keeping your back straight perform a deadlift

Kettlebell sumo squat

-Drop set to a lighter weight
-Complete for speed
-Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

- Lay on the floor with your legs bent and a band above your knees
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with band abduction

- Place a band above your knees
- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Repeat on both sides

Leg Day Strength

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