Name: Playbook - Josh Bailey - Leg Day Blaster
Uploaded: 2021-09-08T20:20:21.697Z
Duration: 60 min
Description: Leg Day Blaster

Amy A. Gentry

Joseph Brown

Brian

Gerald Gray 

This was another good one. I added a few more circuits in on top of this.

MarQuis

Perfect leg workout it definitely pushed me pass my limits

DeVonte

This leg workout is designed to work all of the major leg  muscles groups. You’ll be aiming for muscle hypertrophy and volume so get a weight that you can perform the reps that creates muscle failure

Targeting the isolated muscle groups first

Superset these two exercises before the compound moves

Take only 30 secs to rest before doing the other

-Sit and adjust lever so that the padding is at the padding is at the bottom of your shins. Place your hands on the hand bars.

-Lift the weight while exhaling until your legs are almost straight. Do not lock your knees. Keep your back against the backrest and do not arch your back.

-Exhale and lower the weight back to starting position

Leg Extensions

-Lie down on a leg curl machine with the pad on the back of your legs. It should be positioned a few inches under your calves.

-Stretch your legs out fully and grasp the side handles of the machine, keeping your torso flat on the bench as you do so. This is the starting position.

-Curl your lower legs up as far as you can while keeping your upper legs on the pad. Once your legs are fully contracted, hold the position for a second.

-Bring your legs back to the starting position, inhaling as you do so. Repeat for the number of reps in your set.

Lying Hamstring Curls

Pre Exhaust

-Stand with your feet slightly wider then shoulder width apart.

- Place the barbell on your upper back and use your arms to help balance the weight.

-Bend at your knees and squat downwards till your legs make a 90 degree .

- Raise back up to standing position.

Barbell Back Squat

-In the leg press machine, line your foot up with your shoulder on the platform and push back without locking your knee. 

-Slowly lower the platform until your knee is at 90 degrees to the floor, then push back to the start position through your heel.

-Complete the required reps on each leg

Single Leg Leg Press

-Stand with feet hip-width apart and knees soft, holding dumbbells in front of hips with palms facing thighs.

-Keeping spine in neutral position and squeezing shoulder blades, start sending the hips back.

-Lower dumbbells in front of shins, keeping them close to the body. Once they pass the knees, do not allow the hips to sink further.

-At the bottom of the movement, maintain a neutral spine and drive through heels to fully extend hips and knees, squeezing glutes at the top.

Dumbbell Romanian Deadlift

-From a standing position, take a long step forwards as if performing a lunge. The heel of your back foot should be raised. Keeping your torso straight, lower slowly until your back knee almost touches the floor, then push back up. 

-Complete all your reps on one leg, then switch to the other. Keep your knees in line with your toes, especially on the front leg, and don’t let the front knee stray past your foot as you lower.

-This is a leg finisher complete 25 reps on each leg. You will end up doing 50  total on each leg

Split Squats

-Sit tall on a bench or chair with your feet flat on the ground, holding two heavy dumbbells on top of your knees.

- Keeping your core engaged, lift your heels off the ground as high as possible.

- Slowly lower your heels back down to the ground and repeat.

Seated Calf Raises

Leg Day Blaster

Dionne

Alex

Heart Rate on Max

Waqaar

Push Day Overload

My issue isn't with the workout, but the timer in the app.  Thought it would automatically keep track of the time during the workout and my rest.

Wilbert

🗣Extreme Heat ✔✔‼️🔥🔥💦💦😂

Extreme Heat

Lower Body Conditioning

William

Shoulders in New York

This core blaster was 🔥🔥🔥‼️💦

Loved the different dynamic movements not what i expected done new exercises too😊

Leg Day Blaster

Community

More workouts from Josh Bailey