Name: Playbook - Jesse Rey - Leg Day // 12.22
Uploaded: 2023-05-15T19:41:06.170Z
Duration: 60 min
Description: Leg Day // 12.22

Get feet just outside shoulder with toes pointed out, bar resting on the top shoulder blades. Take a deep breathe in and very slowly sit back through the hips and lowering to full range of motion ( stop when the back rounds). Slowly exhale as you focus on the glutes to push back up to standing…

Make this 4 seconds down pause at the bottom and 4 seconds up.

Barbell back squat

Narrow stance with toes slightly pointed out for a quad targeted leg press.

Go slow and as deep range of motion as possible . Feel the burn and work through it

Leg Press, Narrow Stance

Use a small riser or a plate to elevate the front foot.
You will lunge down into the front knee as far as possible and slowly push through the quads to get back to start position. 

Start with bodyweight only to condition range of motion over the knees and ankles.. push through the forefoot to target more quads 

If you’re feeling pretty mobile then add dumbbells to the movement

Quad Focused Split Squat

Amazing exercise to build glutes and hamstring and challenge core stability.

Start face up with legs resting on the ball. Drive the elbows back into the floor lifting the chest. You will raise the hips and pull the ball under using your hamstrings and glutes. Very slowly letting the ball roll back out. Do not sit back into the floor unless you need a break.

Progress this exercise by doing 1 leg at a time ( as shown)    I would alternate every 3-5 reps

Stability Ball Hamstring Curl

Using a stability ball between the legs, press down into the ball to lift the leg up and open. You can also lift and then squeeze the heels into the ball for extra groin activation!  Play and explore and squeeze as many reps in

Straddle Leg Lifts, Stability Ball

Stability Balls Hamstrings + Hips

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

Leg Day // 12.22

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