Name: Playbook - Jumana Badwan - 6/2 Friday| LEG DAY (Glute/HAMSTRING) focused
Uploaded: 2023-06-04T05:26:59.481Z
Duration: 75 min
Description: 6/2 Friday| LEG DAY (Glute/HAMSTRING) focused

1. Sumo deadlifts 4x10/8/6/6
(You can also do these with a dumbbell, pause half way up then explode up from paused position)

2. Superset:
~Landmine RDL (Toes elevated) 4x10-12
~Landmine squat 4x10-12

3. BB hip thrusts 10-12 
(Pause at the top for 2 seconds and slowly come down focus on the eccentric) 

4. Superset:
~Leg press 4x12-15 (Feet should be in sumo Stance high on platform)
~DB Step ups 4x10-12

5. Superset:
~Hamstring Curl 3x12-15 (hold for 3secs at the bottom of each rep then slowly release) 
~leg extension 3x12-15 
(Hold at the top of extension for 3 secs and slowly com back down)

6.Superset
~Hip adductors 3x20
~Hip abduction 3x20

- 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 the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees - Stand straight back up pressing your hips forward

Landmine RDL

- Holding the end of the landmine bar in goblet position with feet wide and toed out
- Push your hips back and down as you lower
- Reach parallel and push through your heels to stand up

Landmine goblet sumo squat

- 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

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

Dumbbell step ups

- 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

- 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

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

6/2 Friday| LEG DAY (Glute/HAMSTRING) focused

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