Name: Playbook - BodyByBerg - Legs Week 4, Day 3
Uploaded: 2022-10-09T14:24:27.951Z
Duration: 45 min
Description: Legs Week 4, Day 3

5% increase in weight from last week
- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

DB double walking lunges

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

Legs Week 4, Day 3

Ricky

Matthew

Ruben

Push: Week 1, Day 1

Pull Week 1, Day 2

Legs Week 1, Day 3

Push Week 1, Day 5

Pull Week 1, Day 6

Legs Week 1, Day 7

Push Week 2, Day 1

Pull Week 2, Day 2

Legs Week 2, Day 3

Push Week 2, Day 5

Pull Week 2, Day 6

Legs Week 2, Day 7

Push Week 3, Day 1

Pull Week 3, Day 2

Legs Week 3, Day 3

Push Week 3, Day 5

Pull Week 3, Day 6

Legs Week 3, Day 7

Push Week 4, Day 1

Pull Week 4, Day 2

Push Week 4, Day 5

Pull Week 4, Day 6

Legs Week 4, Day 7

Legs Week 4, Day 3

More workouts from BodyByBerg