Name: Playbook - Julie Veselkova - Leg day
Uploaded: 2023-01-09T13:54:07.978Z
Duration: 60 min
Description: Leg day

Stair master level 6-8 no hands

- Go heavier each set as you drop reps
- 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

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Lunges / RDL superset

-Go heavier each set as you drop reps 
- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Begin with a weighted bar positioned on your upper back and your heels elevated
- 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
-Lunge forward with one leg, squat again, lunge forward with opposite leg. This counts as one rep

Heels elevated barbell back squat

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

Leg day

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