Name: Playbook - Livin Toned - Lower 3 (optional)
Uploaded: 2022-06-30T11:02:10.212Z
Duration: 75 min
Description: Lower 3 (optional)

This is a workout that is for people who have the time to train 5 days a week. 

This leg day is a low impact training but it will good to do these exercises to top up your weekly “volume” for legs. So good luck and don’t forget to train close to failure!

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

For the set up, use around 10 inches of back foot elevation. We wouldn’t recommend using a bench, try towering some bumper plates (1-3 20kg bumper plates will do) depending how mobile you are

You should be looking at driving your front knee forward, and going as deep as possible 

Don’t keep one foot directly in front of the other foot, it will give you less balance that way. Instead, have your stance at hip width with one leg in front and one leg behind

Can be done with dumbbells/ smith machine/ barbells

Bulgarian split squats

Make sure you pause with the weight at the top

Don’t use momentum to move the weight, start slow and fire your quads! Control the weight on the way down as well.

Quad extensions

Set the pads right below your hips so you don’t have to bend your spine to go downwards

We want to hinge from the hips but not bend the spine. At the bottom where your glutes are stretched, try and squeeze your glutes from then as you come back up. Focus on squeezing the glutes at the top as well!

45 degree hyper extension

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

Calf raises (straight leg)

Lower 3 (optional)

Arantxa

Liked the workout, have done TGJ 4 and wanted something new! This is definitely worth a try! ❤️‍🔥

Lower 3 (optional)

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