Name: Playbook - JOJA LIFE - W3/D1 Leg Day
Uploaded: 2023-01-11T17:47:36.502Z
Duration: 45 min
Description: W3/D1 Leg Day

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Start with both feet together and the barbell on your upper back
- Step back and lower down until both legs are at 90 degrees
- Push through heel and stand back up to starting
- Complete desired reps then repeat on the opposite side

12 reps each side

Barbell reverse lunge

Barbell Superset

- Select the desired resistance on the weight stack and insert the pin
- Adjust the seat so that the knees are directly in line with the axis of the machine
- Sit down and position your shins behind the pad at the base of the machine
- Take a deep breath and extend your legs as you flex your quadriceps
- As you lock out the knees, exhale to complete the repetition
- Slowly lower your feet back to the starting position

Leg extensions

- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad
- Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees
- Then grasp the side handles on the machine as you point your toes straight and ensure that the legs are extended right in front of you
- As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees
- Keep your torso stationary at all times
- Hold the contracted position for a second
- Slowly return to the starting position as you inhale

Seated leg curls

- Position yourself sideways in the seat and place your top foot up on the platform
- Bend at the knee, lowering the seat toward your foot
- Extend your leg back up to starting position (Do NOT fully lock your leg out)
- Complete desired reps then repeat on the opposite side

12 reps each side

Machine side seated single leg press

- Position yourself backwards in the seat and place one foot up on the platform
- Bend at the knee, lowering the seat toward your foot
- Extend your leg back up to starting position (Do NOT fully lock your leg out)
- Complete desired reps then repeat on the opposite side

12 reps each side

Machine single leg donkey press

Leg Circuit

W3/D1 Leg Day

Svenja

W1/D1 Leg Day

Jenna

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This was the arm workout I needed! I love how there are individual clips of each exercise, this way I can go at my own pace!

W3/D1 Leg Day

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