Name: Playbook - Livin Toned - Leg day
Uploaded: 2022-06-30T11:55:35.377Z
Duration: 90 min
Description: Leg day

Here we will be hitting all the muscles of the legs without any emphasis being o it on any muscle. So it’s a more all round leg day. 

Good luck!

Getting your hamstring to touch your calves is the main goal so, position your feet in a way to make it possible to get full depth and knee flexion. 

That way you get the most quad development

Smith machine squats

Make sure you have your other foot firmly planted somewhere to give your hips stability. 

Keep it controlled on the way down and explosive on the way up

Single leg press

Here we want to focus on pushing our hips backwards, have it a very slight bend in the knees (the more of a knee bend you have, the more your glutes take over). 

You should only go as deep as you can push your hips backwards. The movement you can’t push your hips backwards, you need to come back up. When you go deeper than you can push your hips backwards, the pressure starts going into your back and we want to keep the tension on hamstrings.

SLDL (stiff leg deadlifts)

Make sure you are fully wedged in and stable when doing this exercise 

Set up tip:
- make sure your knees are in alignment with and next to the axis of rotation (the point where the machine rotates)

Seated hamstring curls

Make sure you are going all the way down and holding the weight there for a second. Do the same thing at the top of the raise as well

Leg day

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