Name: Playbook - Jumana Badwan - 1/24 Tuesday| LEG DAY
Uploaded: 2023-01-29T19:44:00.691Z
Duration: 75 min
Description: 1/24 Tuesday| LEG DAY

1. DB or BB Front squats 4x12/10/8/6
(Start with light weight since these are higher reps and increase weight as you go, remember these are higher reps so no need to go as heavy, make sure to keep your elbows high)

2. Superset:
~ Close stance smith machine low squat 4x10-12
~ Reverse lunge 4x8 each leg (front foot elevated on plate or box) 

3. Superset: 
~ Leg extension 4x15 with 3sec hold for last 5reps 
~Seated hamstring curl 4x12

4. Superset: 
~ Elevated DB RDL 4x12
~ Dumbbell or BB hip thrust 4x12-15

5. Superset:
~Calf raises 3x12
~Pistol squat finisher 4x8 each leg 
(If you need assistance you can hold on to something and do it to your best ability)

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- With feet close
- Lower slowly to about a little under 90 degrees
- Keeping your chin and chest up
- Drive up through your heels

Smith squat heels elevated & close

Smith machine reverse lunge

- 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 extensions

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Stand on a-little elevated surface 
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
-Focus on the eccentric meaning time under tension so under your way down slow down

Barbell hip thrusts

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up

1/24 Tuesday| LEG DAY

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