Name: Playbook - Jesse Rey - Leg Day #1
Uploaded: 2022-11-09T23:52:27.980Z
Duration: 75 min
Description: Leg Day #1

This is a tough workout that leaves no lower body muscle untouched. Stretch and warm up thoroughly!

Quad Dominant Squat,
Can also use DB or KB in front rack position as substitute for barbells
- try to use as much weight as possible with good form this should be heavy

Front Squat

-Strengthens hip flexors and Inner Thighs.
-Hand Behind the back to modify, hands overhead to progress
- if you lack the mobility, you should perform the exercises seated on on a bench

Seated Flare Kick

Front Squat/ Seated Leg Lifts

Back Foot Is Elevated to shift more weight to the front Leg= more glute activation 

Unless you can do 15 full range of motion reps with your bodyweight then do not add weight 

Regress this exercise by performing a split squat on the floor ( no elevation in back leg)

Bulgarian Split Squat

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Feet Elevated Glute Bridge

Bridge/ KB Swings

- Push through the balls of your feet
- Engage your calves as you go up
- Let the knees bend over the toes at the bottom, lockout the knees at the top 
-slow and controlled

Standing calf raise

- you can play with wide/ narrow stance just make sure to get low. ( which position do you feel weakness?)
- progress this by adding heel raises as shown

Wall Sit

Calf Raise/ Wall Sit

- keep weight over the working leg, 
rested foot on box only for balance

Leg Day #1

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