Name: Playbook - Kalani Lenehan - W4/D4 Leg Day
Uploaded: 2023-05-14T06:43:12.178Z
Duration: 60 min
Description: W4/D4 Leg Day

- 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
- Complete 2-3 warm up sets prior to your main 3 working sets

Barbell back squat

- Sit on the machine with your back flat against the seat.
- Extend your legs engaging your quads
- Pause at the top and lower slowly

Leg extensions

- Keeping your back flat against the pad
- Feet shoulder width apart
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Keep your chest up holding two dumbbells at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg
- Complete set reps for each leg

Dumbbell walking lunges

Leg Curl SUPERSET DB Walking Lunges

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

W4/D4 Leg Day

Gabe

Ignat Denis

Erik

W1/D1 Push Day

Juan Ayala

Good to be back in the gym. Great workout to start back.

Sean

W1/D2 Pull Day

W1/D3 Rest Day

Good man, ass kicker. getting back into the gym. good shit.

Elliot

My legs ouchieee! 😭 but was a tough workout💪

Angel

Started the gym after a while . This was easy for me since I rather use machines vs weights.

Valeska

W1/D4 Leg Day

First week was a blast. Best time I’ve had going to gym in a while and feeling great. Exited to see what happends in the coming weeks 💪🔥

Aaron

W1/D5 Upper

W1/D6 Rest Day

W1/D7 Rest Day

Emilka

W2/D1 Push Day

Russ

Really enjoying your workouts! I was off the wagon for a few months because I got a puppy, and your beginner split is perfect for me to get back into it.

Adam

W2/D2 Pull Day

W2/D3 Rest Day

Sabin

W2/D4 Leg Day

W2/D5 Upper

W2/D6 Rest Day

W2/D7 Rest Day

W3/D1 Push Day

W3/D2 Pull Day

W3/D3 Rest Day

My legs 😭😭😭 I love the burn though, trying to get big booty hot boy summer 🤣 great workout

W3/D4 Leg Day

Week 3 ✅ love this so much!!! Best intro back into lifting

W3/D5 Upper

W3/D6 Rest Day

W3/D7 Rest Day

Killer beginner program. Wrapping it up this week and then onto the split program

W4/D4 Leg Day

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