Name: Playbook - Ken Clarke - Leg Day - New
Uploaded: 2022-04-27T19:42:06.670Z
Duration: 60 min
Description: Leg Day - New

This workout was challenging because form and concentration are of the utmost importance for optimal lower body muscle recruitment 🏋‍♂️🦵💢💯

Santo

The burrrrrrrrrrn from this workout today is real! 😅

Mark

I feel like a baby deer that’s just been born. My legs are burning. Thanks for the pump!

Noel

J Alex

Brad

Second time around, as tough as the first time!

Tony

Zach Swartz

Couldn’t stop moving. Good leg day 👍🏽🙌🏽

Ronregus

Luis

Isjan

- Go slow on the way down
-Begin with bar positioned on your upper back
- Place feet slightly wider than shoulder width apart
- 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 - Wide Stance

- Hold the cable attachment in goblet position
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Cable goblet squat

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Pause at the top of the movement to squeeze the hamstring 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

- 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

Barbell hip thrusts

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

Abductor machine

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes
- 12 reps means to take 12 steps for each leg.

Body weight walking lunges

Leg Day - New

Bobby Witcher

Allen

Leg Day

This is a tough workout the only downside is length it takes a while but love the strain good for Sundays

Tough but so good! Will definitely keep this one in my rotation! 💪🏋‍♂️💦

Insert meme of Wesley weeping after the six fingered man sucked a year of his life away here

Leg Day - New

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