Name: Playbook - Jake Dean - Legs (quads & hamstrings)
Uploaded: 2022-11-29T16:47:28.412Z
Duration: 50 min
Description: Legs (quads & hamstrings)

This leg work out has a large emphasis on quads and hamstrings. Trying to increase weight with each set.

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

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm if needed
- Drive knee upwards to a march and pause
-Once finished complete with second leg

Single leg RDL

Superset

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

Kettlebell sumo squat

- 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

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
-Step down leaving first foot on the box
-Repeat with second foot

Dumbbell box step ups

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Position foot midway on platform
- Lower slowly and push through your heel
-Repeat with second leg

Single leg, leg press

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- 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

-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

Legs (quads & hamstrings)

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