Name: Playbook - Jarrett Stod - W3/D6 Weight loss - Legs
Uploaded: 2021-12-15T17:39:33.238Z
Duration: 60 min
Description: W3/D6 Weight loss - Legs

- 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

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