Name: Playbook - Jeff Kamalo - Week 1, Day 3: Leg Workout
Uploaded: 2021-11-11T16:14:36.054Z
Duration: 75 min
Description: Week 1, Day 3: Leg Workout

There is no information about number of reps and series of the barbell good morning. 
I asked through chat, but I didn’t have any answer.

Henrique

Day 3

Exercise 1: Barbell Back Squat 
Exercise 2: Forward Lunge Step
Exercise 3: Barbell Goodmorning
Exercise 4: Leg Press Alternative
Exercise 5: Lying Hamstring Curl
Exercise 6: Seated Calf Raise
Exercise 7: DB Stiff Leg Deadlift

- 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

4sets, 12/10/10/8

Barbell back squat

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg

Strength, stability & mobility! And amazing to activate all of the leg muscles.

8 steps each leg.

3sets, 16/16/16

Forward lunge

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

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

Alternative Leg Press. Wide feet 5 reps, Normal feet 5 reps, Narrow feet 5 reps. Great one for the muscle endurance.

3sets, 15/15/15

Leg press(Alternative)

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

Lying Hamstring curls

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

4sets, Failure

Seated calf raise

- Begin with the DB your hand and feet hip width apart
- Lower the DB to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Increase the weight after each set, make sure you complete the reps.

4sets, 12/10/10/8

Week 1, Day 3: Leg Workout

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