Name: Playbook - Joseph Bonini - W2/D4 Leg Day
Uploaded: 2023-06-15T19:52:29.350Z
Duration: 65 min
Description: W2/D4 Leg Day

Leg day. We’ll start with the main lower body push compound movement in the form of squats. Then we’ll move into some accessory work. Be sure to keep checking exercise notes for any altercations to the workouts.

Dream Big.
Do Big.
Get Big.

- 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

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- 1 rep includes both legs

Dumbbell double walking lunges

Complete exercises consecutively, then rest.

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- 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

Leg extension-leg curl

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

W2/D4 Leg Day

More workouts from Joseph Bonini