Name: Playbook - Josh Bailey - W2/D12 Leg Day Overload
Uploaded: 2021-06-07T12:10:18.449Z
Duration: 75 min
Description: W2/D12 Leg Day Overload

Darryl

🦵🏽🦵🏽🦿🦿🔥🔥💦💦😂

Amy A. Gentry

🦵🏽🧨🔥🧨🥵👍🏽🧯🧯🧯

Faceless

Joseph Brown

Riquelvi

Kelly

Gerald Gray 

Mike

Solid leg workout . Now about to end it with a mile run.

MarQuis Hardin

Samuel

Deon

Get ready to put your legs to the test. This leg workout is full of compound lifts and put together 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

-From rack with barbell upper chest height, position bar in front of shoulders. Cross arms and place hands on top of barbell with upper arms parallel to floor. Dismount bar from rack.

-Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel. Extend knees and hips until legs are straight. Return and repeat.

Barbell Front Squats

-Start by standing about 2 feet in front of a knee-level bench or step.

-Lift your right leg up behind you and place the top of your foot on the bench. Your feet should still be about shoulder-width apart, and your right foot should be far enough in front of the bench where you can comfortably lunge — hop around a bit so you can find the right spot. If a closer foot position works, just ensure that when you lower down, your left knee doesn’t fall over the line of your toes.

-While engaging your core, roll your shoulders back and lean slightly forward at the waist, beginning to lower down on your left leg, bending the knee.

-If completing a quad-dominant Bulgarian split squat, stop before your knee falls over your toes. If completing a glute-dominant Bulgarian split squat, stop when your left thigh is parallel to the ground.

-Push up through your left foot, using the power from your quads and hamstrings to return to standing.

-Perform the required reps on each leg

Bulgarian Split Squat

Barbell Romanian Deadlift

Alternating Dumbbell Reverse Lunges

-Sit on the floor with your back against a bench. 

-Place your dumbbell  on your hips. 

-Bring one knee toward your chest and hold that leg at a 90-degree angle. 

-To begin the upward movement, squeeze your glute and push your working foot into the ground.

Single Leg Hip Thrust

-Sit in the calf raise machine and place your forefeet on the foot platforms, with your heels extending off. Place your thighs under the lever pads and adjust the pads to snugly support your thighs.

-Lift the lever a little and release the safety bar, giving the lever freedom to descend. Hold the handles for support.

-Inhale as you allow the lever to descend in a controlled manner until you feel a stretch in your calves. Hold for a count of one.

-Exhale as you press the lever all the way up by raising your heels.Hold for a count of two.

Seated Calf Raises

W2/D12 Leg Day Overload

Joshua

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It was difficult for me to do pull ups therefore I replaced them by pull over

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Darrell Benson

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Karen

W1/D3 Leg Day Blast

Definitely got a good pump today Josh.💪

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