Name: Playbook - John Juker - W1/D5 - Legs / 3 Mile Run
Uploaded: 2023-03-01T21:14:56.475Z
Duration: 75 min
Description: W1/D5 - Legs / 3 Mile Run

Legs will be lower weight and higher rep ranges throughout this prep. The goal is endurance and strength without hammering them so hard we can’t run our miles.

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

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

Lying hamstring leg curls

Superset #1

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

Leg press - mid stance

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

Seated calf raise

Superset #2

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs
***Reps are per leg (Ex. Calls for 15 reps, that is 15 reps per leg).

Bodyweight lunges

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

W1/D5 - Legs / 3 Mile Run

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