Name: Playbook - Jeremy Park - W1/4/7/10:D1 - LEGs & ABs
Uploaded: 2023-09-03T20:51:29.876Z
Duration: 75 min
Description: W1/4/7/10:D1 - LEGs & ABs

Welcome to the first day of training. Today’s workout will be strength focused. I will be taking you through a proper warm up to get the legs prepared for a quality squat session.

A traditional squat to get the legs bigger. Make sure your depth is down to atleast 90° to ensure our legs will grow. 
- take deep breathes before each rep
- use weight to push yourself 
We are working up to 3 sets of 8 reps. All the warm up sets prior to the working sets should be roughly 3-5 reps just to get the form and feel.

Heavy Squats

Using this as our finisher to the squat session. Implementing the bench squat;
- to preserve our knees this last set.
- get a feel for heavier loads 
- power/explosive strength 
- each rep should be quick 
Pick the same weight you used for the 3x8 or add a few extra lbs and rep it out until failure.

Bench Squat

Another killer leg exercise. We are really digging deep today and fighting those demons.
- step slightly outwards to really get the feel in the legs on each step
- 20 yards each set
- pick a moderately heavier weight and power through

Walking Lunges

A hamstring dominant exercise that’s I’ll help improve your squats in the coming weeks. 
- reach down past your knee caps 
- keep your knees stiff and straight as possible 
- pull up using your glutes and hammys

Heavy RDL’s

A finishing exercise to complete our entire leg sweep. Going for reps here so make sure to push through and drink your water!