Name: Playbook - Jumana Badwan - 8/23 Wednesday| LEG DAY
Uploaded: 2023-08-23T18:42:38.397Z
Duration: 75 min
Description: 8/23 Wednesday| LEG DAY

1. Squats 4x6

2. Superset:
~ Barbell reverse lunge 4x8-10 each leg 
~ leg press 4x15-20 (feet low close stance in middle of platform)

3. Step ups 3x12 each leg 
(Your rest is your transition to the other foot) 

4. Superset:
~ DB front squat 4x12-15 
~ DB RDL (elevated) 4x12-15 
(Doing these elevated will help you get a more range of motion and stretch in you hamstring) 

5. Superset: 
~ Leg extension 4x12-15
~Bulgarian split squat on leg extension machine 4x10-12 each side 
 (adjust the lower pad for a better position to do Bulgarian split squat)

- 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

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow 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

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach a little above parallel and extend your legs to come up half way keeping the tension in your quads.

Dumbbell front squat

- 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

- 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

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat

On a bench placed on incline 
- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

8/23 Wednesday| LEG DAY

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