Name: Playbook - Julie Veselkova - Leg day
Uploaded: 2023-01-09T13:54:07.971Z
Duration: 60 min
Description: Leg day

This leg day is more quad focused and will have your quads on fire!

Perform both movements back to back before taking a break

- Stand holding a kettlebell low and between your legs
- Begin your squat and push your hips back as you come down 
- Lean slightly forward throughout your rep 
- Pause at parallel and extend your legs to come back up

Kettlebell squats

-Hold the kettlebell in both hands 
- Slowly lower the kettlebell with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the kettlebell until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Kettlebell RDL

Warmup

- Start with one leg on the platform and the other foot will be on the floor and on your toes so it doesn’t assist you 
- Keep your back on the pad as you lower down
- Reach parallel and push through your heel extending your leg to stand up

Single leg Hack squat

This is a dropset not a circuit. You’ll perform 3 working sets and on your last set, drop the weight ~50% and hit 20 reps

- Begin with bar positioned on your upper back and your feet close together but not touching (we’re focusing on quads here)
- Tighten your core and lean your weight back into the bar as you lower your body 
- Reach parallel and push through your heels to come back up

Smith machine squats

-Place your feet in the middle & hip width apart 
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- 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

Dumbbell walking lunges

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top for 2 seconds and lower slowly

Leg day

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