Name: Playbook - Josh Bailey - W4/D9 Leg Day Blast
Uploaded: 2021-06-07T12:10:52.898Z
Duration: 75 min
Description: W4/D9 Leg Day Blast

Darryl

those side leg raises at least the end 🥵

Smilez

Amy A. Gentry

Ryan

Leonard Moon

Riquelvi

Joseph Brown

Gerald Gray 

Mike

Deon

Big leg workout underway. ThiS 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

-
Push your knees out. Imagine a line through the middle of your foot, from your heel to your toes, and track your knee over that line as you bend and and straighten it. 

-Keep your back flat. Be careful not to round it as you hinge at your hips, to protect your spine.

-Take a big breath. 

-Flex your laths.

Sumo Deadlifts

-Start by standing with feet shoulder-width apart.

- Step forward with the right foot, bending both the right and left knees to 90-degrees.

- Step back to standing position and repeat on the other side.

Barbell Walking Lunges

-Stand with your feet wider than your shoulders and your arms at your sides. Turn your feet slightly outward. 

-This is the starting position.

- Keeping your chest up and core engaged, push your hips back, bend your knees, and lower your body until your thighs are at least parallel to the floor

Sumo Goblet Squats

-Take a big step (about 2 feet) out to the right. When your foot hits the floor, hinge forward at the hips, push your butt back, and bend your right knee to lower into a lunge. 

-Pause for a second, and then push off your right leg to return to the starting position. That's 1 rep.

Lateral Lunge Variation

-Lie on your back. Put your calves and heels on a stability ball. 

-Move your hips upward until your body is straight. Engage your glutes.

-Slowly lift your hips and bend your knees. 

-Extend your knees and lower your hips and back to the floor.
Complete 12 to 15 reps.

Stability Ball Hamstring Curls

-Place a dumbbell on the ground.

-Get down into a plank position on your hands so that the dumbbell is arm's length away and inline with your right shoulder..

-Next, grab the end of the dumbbell with your right hand and slide it toward you until it is under your belly button then lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling.. This completes one rep.

Push Plank Pull Through 
To T Rotations

Place either your right or left elbow on the floor, lift your hips, and extend both legs. Balance on the outside edge of your bottom foot and lift top leg up just a bit higher than your hip. Slowly lower top leg back down. Repeat on the other side.

Side Plank Leg Raises

W4/D9 Leg Day Blast

Joshua

Sebastian

W1/D1 Push Day Blast

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

Anthony

Darrell Benson

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Karen

W1/D3 Leg Day Blast

Definitely got a good pump today Josh.💪

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Nathan

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