Name: Playbook - Legal Weight - W3/D3 Lower Knee Dominant
Uploaded: 2024-04-27T01:18:40.339Z
Duration: 60 min
Description: W3/D3 Lower Knee Dominant

Make sure the bar is racked at an appropriate height. (you don’t want to be forced to stand on your toes to un-rack it) Place the bar onto your traps, hands slightly outside shoulder width. Pull bar into your traps as you step back away from the rack. Take a deep breath, start to descend, keep your core engaged, drive your knees outward as you push your hips back. Make sure to hit parallel or slightly below. Stand all the way up. (There’s no need to squeeze your glutes or push your hips forward at the top of the lift.) Take another deep breath & repeat.

Barbell Back Squats

Hold DBs by your side as you take a step forward. Knee touches ground.

Dumbbell Walking Lunges

Circuit 1

Place feet in a neutral position. Hold onto the seat or bars so your hips don't lift off the seat. Knees to the chest.

Leg Press

Place a riser or plate on the ground & place your back toe on it. Step forward into a split squat position. Drop knee down as close to the ground as possible.

Dual Dumbbell Split Squats Rear Foot Elevated

Circuit 2

Adjust seat, keep back & hips down as you extend your legs.

Leg Extensions

Place a box or stack of risers in smith machine. Try to use one that’s at least 12” high. Step down as you would a reverse lunge. You do not have to touch the ground with your knee however Id like you to break parallel & get as much range as possible.