Name: Playbook - Josh Bailey - W3/D6 Leg Day Overload
Uploaded: 2021-06-07T12:10:40.503Z
Duration: 75 min
Description: W3/D6 Leg Day Overload

Darryl

King

kianna

Rodney

Amy A. Gentry

Marquis Hardin

David

Ryan

Riquelvi

Brandon

Joseph Brown

Gerald Gray 

Mike

MarQuis Hardin

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

-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 tall with your feet roughly hip-distance apart. Hold a barbell in both hands directly in front of your thighs with your hands shoulder-distance apart (slightly wider than your thighs)
-Start with a very slight bend in your knees.
-Inhale and press your hips back. Continue pressing them back (like your hips are hinging), as your torso naturally begins to lean forward toward the floor. 
-Keep the barbell close to your thighs (almost grazing the front of them) as you hinge forward from the hips. 
-Stop hinging at your hips when you feel a stretch through your hamstrings.
-Exhale and use your hamstrings and glutes to "pull" your torso back to standing as you actively press your hips forward. You should not use your back or core to pull yourself back to standing.
-Complete your set and replace the barbell carefully on the rack

RDL’s Elevated

-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

-Start by lying flat on your stomach.

-Adjust the roller pad so that it rests comfortably a few inches under your calves, just above the heels. Check to make sure the pads aren't too high up on your calves as this can place pressure on your Achilles tendon and reduce your range of motion.

-Stretch your legs out fully. On an inhale, lightly grasp the support handles on each side of the machine.

-Lift your feet smoothly as you exhale, keeping your hips firmly on the bench.
Inhale as you flex your knees and pull your ankles as close to your buttocks as you can.

-Hold this position for a beat, allowing yourself to make sure you are focused as you prepare to lower your legs.

-Inhale fully as you return your feet to starting position in a smooth, slow, controlled movement.

-Repeat for 8 to 12 reps.

Lying Hamstring Curls

-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

W3/D6 Leg Day Overload

Joshua

Sebastian

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

Anthony

Darrell Benson

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Karen

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Definitely got a good pump today Josh.💪

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