Name: Playbook - Jarrett Stod - W1/D6 Weight loss - Legs
Uploaded: 2021-12-15T17:35:21.216Z
Duration: 60 min
Description: W1/D6 Weight loss - Legs

Ee11223344

- Barbell back squat 3 x 8 
- Barbell RDL 4 x 8 
- Db double walking lunge 4 x 10 each leg
- Leg press 4 x 12
- Leg extension 4 x 12
- Hamstring curl 4 x 12
- 20 Minute stair master

- 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

- 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

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

DB double walking lunges (10 each leg)

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

Leg press (quad focused)

- 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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Stairmaster

W1/D6 Weight loss - Legs

W1/D1 Weight loss - Push

W1/D2 Weight loss - Pull

W1/D3 Weight loss - Legs

W1/D4 Weight loss - Chest + Back

W1/D5 Weight loss -  Shoulders + Arms

W2/D1 Weight loss - Push

W2/D2 Weight loss - Pull

W2/D3 Weight loss - Legs

W2/D4 Weight loss - Chest + Back

W2/D5 Weight loss -  Shoulders + Arms

W2/D6 Weight loss - Legs

W3/D1 Weight loss - Push

W3/D2 Weight loss - Pull

W3/D3 Weight loss - Legs

W3/D4 Weight loss - Chest + Back

W3/D5 Weight loss -  Shoulders + Arms

W3/D6 Weight loss - Legs

W4/D1 Weight loss - Push

W4/D2 Weight loss - Pull

W4/D3 Weight loss - Legs

W4/D4 Weight loss - Chest + Back

W4/D5 Weight loss -  Shoulders + Arms

W4/D6 Weight loss - Legs

W1/D6 Weight loss - Legs

Community

More workouts from Jarrett Stod