Name: Playbook - Josh Bailey - W3/D3 Leg Day Blast
Uploaded: 2021-06-07T12:10:29.097Z
Duration: 75 min
Description: W3/D3 Leg Day Blast

Darryl

Julian

Amy A. Gentry

That Lay day feeling!!!🦿🦿🥰😍❤😁

Ryan

Riquelvi

Gerald Gray 

CaSean

This leg workout is going to work all of the major leg muscle groups. This workout is designed to increase muscle hypertrophy so use a weight where the muscles fail at the recommended reps

-Stand in front of loaded barbell, feet flat beneath the bar. 

-Squat down (keep back straight) and grab the bar shoulder width or slightly wider (over hand or mixed grip). 

-Lift the bar from the floor by extending the hips and knees fully, powering up using the legs and moving the torso to an upright position. 

-Return the barbell to the floor in a controlled manner to complete the repetition. Pause. Repeat. 

-Keep arms and back straight throughout 

-Keep chest forward and shoulders back 

-Lift the bar in a controlled smooth manner rather than using speed and momentum. 

-If you have back or heart problems please seek medical / professional fitness advice before attempting the deadlift .

Deadlifts

-Brace your abdominal muscles and push the platform away with your heels and forefoot. Your heels should remain flat on the footplate. The front of your foot or toes should never be used exclusively to move the pad forward.

-While exhaling, extend your legs and keep your head and back flat against the seat pad. Extend with slow control rather than with an explosive movement.

-Pause at the top of the movement. Do not lock out your knees and ensure that they are not bowing out or in.

-While inhaling, return the footplate to the starting position by gradually bending the knees. Keep the feet and back flat throughout.
If you have never done leg presses before, start modestly with three sets of 10 leg presses. You can advance from there as you build strength.

Leg Press

-Hold a dumbbell in one hand and stand with your feet shoulder-width apart and toes pointing slightly out.

- Push your hips back and squat down until your thighs are at least parallel to floor, keeping your heels flat on the ground, chest up, and knees out. 

-Keep the weight at your side.

Suitcase Squats (Elevated Heals)

-The Nordic hamstring curl involves kneeling on a pad (for knee comfort) and lowering under control while the ankles are held in place by a partner, a loaded barbell, or any other immovable object. 

-Then extend the hamstring muscles to lean forward, I- lean forward from the knee, not from the hip.

Nordic Hamstring Curls

-Hold weights of the same size at your sides with your arms slack.

-Spread feet shoulder-width apart, then slowly raise your heels, keeping your knees extended (but not locked).

- Pause for one second.

-Slowly lower your heels back to the ground. 

-Repeat 10-30 times.

Standing Calf Raises

-Contract your abdominal muscles and core slowly and lift your legs up to an extended position at a 45-degree angle with your torso.

-Reach your arms straight forward or reach up toward your shins as you are able. It's important to maintain good core posture and a strong spine throughout the movement and to avoid rounding the shoulders forward. Don't hold your breath—continue to breathe deeply during the movement.

-Return to your starting position slowly while continuing to keep your abs engaged and tight

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Definitely got a good pump today Josh.💪

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