Name: Playbook - Jeff Logan - Big Leg day
Uploaded: 2021-09-29T16:32:07.870Z
Duration: 45 min
Description: Big Leg day

Christy

Joslyn

- be sure to shift and roll the left and right sides of the back along with the upper back 
- keep your core engaged

Foam roll: low back

- face downwards 
- don’t roll over knees

Foam roll: Quads

- 15 seconds per leg 
- don’t roll the back of knee

Foam roll: hamstrings

- raise your leg up
- control the pressure with your hand on the ground
- 15 seconds per side

Foam roll: Glutes

- without shifting around, extend legs in a kicking motion upwards 
- locking the knees is ok when done at a reasonable tempo 
- flex though your entire quad as you straighten your legs

Leg Extensions

Dumbbell Goblet squat

- In + out = 1 rep
- don’t let your knees go over your toes

In and out jump squats

Quad Giant set 1

- lay stomach down on the machine 
- without shifting, bring your heels to your glutes 
- flex hamstring at the top of the movement

Laying leg curls

- Romanian Deadlift 
- use hips + hams + glutes to move weight 
- slight arch in back
- let your legs do the work

- place straight barbell on back 
- large forward lunge-step
- tap your knee on the ground 
- walk right into the following rep

Barbell back loaded walking lunge

Hamstring Giant set 1

REPS ARE PER SIDE! (Be sure to do both sides! 
- arch back 
- solid base from knees and hands 
- keep leg bent at 90 degrees 
- raise slow and lower controlled 
- “let your ass do the work”
- think to squeeze / flex your butt at the top of the movement!

Bent Leg Donkey kicks

Each step is a rep, stay low throughout the entire movement!

90° duck walks

Static hold at 90° maintain contact with the wall the entire time, hold!

Static wall sit hold

Big Leg day

My body feels awesome heart is pounding and muscles sore but I know for a fact it’s a step in the right direction

Big Leg day

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