Name: Playbook - Keegan Zachary - W5D2 - Aerobic Run | Leg Day
Uploaded: 2024-03-03T14:52:38.425Z
Duration: 60 min
Description: W5D2 - Aerobic Run | Leg Day

Run:
 
45 min Aerobic Run
5 x 10sec strides

Lift:

Glute Bridges
1-2-3 lunges
Hip sled pulls
Walking bodyweight lunges
Barbell back squat
Barbell RDL
Barbell walking lunges
Single leg extension
Single leg curl
Standing calf raise
Barbell back squat AMRAP buyout

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- lunge forward to the 1 o’clock position and back to the start position

- lunge forward to the 2 o’clock position and back to the start position

- lunge forward to the 3 o’clock position and back to the start position

- repeat with the opposite leg, 5 rounds each leg

1-2-3 Lunges

- From a squatted position 
- Wrap the sled around your waist and walk backward pulling the sled with you

Hip Sled pull

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

Leg Warmup

- 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 a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Lying single leg hamstring leg curl

Barbell back squat AMRAP (50% of 1RM)

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