Name: Playbook - Luke Williford - W2 D3: Bodybuilding Concepts (Legs)
Uploaded: 2021-01-18T11:49:17.635Z
Duration: 60 min
Description: W2 D3: Bodybuilding Concepts (Legs)

Katherine Williford

This workout will focus on introducing you to what a LOWER BODY day would look and feel like in a BODYBUILDING program.

Bodybuilding programs tend to specialize on certain muscle groups for each session, making sure to cover all muscle groups in a week (if not TWICE per week). 

Major concepts to think about in bodybuilding programs is 1) FOCUSING on each rep. This will help you get the most out of the workout and yield the most GAINS. 2) Not RUSHING, this is not a HIIT workout, so take your time. 3) Building mind/muscle connections throughout your body. Eventually, you should KNOW what each movement is targeting. 

“Bodybuilding” can be an intimidating term, it sure as hell intimidated me, but really all it means is changing your body anyway you want. So let’s simplify and focus. The gains will come. 

🐅🐆

This is a warmup exercise intended to wake up the central nervous system and the lower body. 

One rep is shown in the video. 

Pulse in each of the stretches that this movement takes your through (the lunge stretch, the split stance hamstring stretch, and downward dog.

World’s Greatest Stretch

Feet shoulder width apart, bend at the waist while feeling a stretch in your hamstrings. 

Bring your right hand to the ground in front of your left foot. If you don’t have the mobility to actually touch the ground, bring your arm down until you feel a solid stretch.

Bounce slightly, then alternate.

Dynamic Toe Touch

Feet shoulder width apart, spine neutral, back straight. 

As you lower yourself down, push knees out, keep your chin tucked, chest up, and your weight pushing through the heels of your feet.

No need to lower yourself past 90 degrees (make a 90 degree angle between shin and thigh).

Bodyweight Squats

IMPORTANT: Squats warrant EXTENSIVE form training, and it is CRITICAL to perform them correctly. Here is a brief run down, but my “Insights” page will have a more thorough analysis of proper form. 

Wedge yourself into the bar, gripping it with your hands as close as possibly with it still being comfortable. This will generate tension throughout your upper body. 

Lift the bar up and off the rack, stepping back to space to perform the reps.

Place your feet at a comfortable distance apart, breathe in, and hold breath until back up to the top. This will keep your core strong and activated. 

Make sure to perform these reps SLOW with light weight to ensure correct technique. Unlearning BAD technique is almost impossible. So let’s get started with PROPER technique at LOW weight. 

Do NOT let your knees cave inwards, push them outwards throughout the movement. Keep your gaze slightly upwards to maintain proper alignment.

NO NEED to go BELOW 90 degrees.

Barbell Back Squats

Feet past shoulder width high and wide on the machine. 

Mix up the TEMPO and RANGE OF MOTION. 

A complete range of motion is generally effective as well as a slow tempo, BUT mixing it up and surprising your body with a faster tempo and a more restricted range of motion could yield POSITIVE results. Do you. 

Make sure your knees don’t cave and BREATHE INTENTIONALLY.

High and Wide Leg Press

Gripping two dumbbells firmly, HINGE at your hips, pushing your butt back, allowing a STRETCH in your hamstrings. 

Keep you core braced and activated to ensure a protected lower back. Keep your spine aligned. 

As you explode back up, squeeze your glutes at the end.

Dumbbell RDL

Perform lunges with Dumbbells FIRMLY gripped in your hands, by your sides. 

Tuck your shoulders to help stabilize them throughout. 

Keep your core activated throughout, focus on contracting your quads and glutes.

Dumbbell Lunges

Set up the leg extension machine so your knees hang just off of the seat. 

Adjust the ankle support to rest comfortable between your ankle and shin. 

Perform reps with full ranges of motion, but don’t be afraid to mix up the ROM and SQUEEEZE!

Maintain a tight upper body as well.

Leg Extensions

Set yourself into the machine so as to generate tension throughout your lower body. 

Make sure to maintain tension throughout the set as well 

Mix up the ROM only when you feel comfortable with a COMPLETE ROM.

Leg Curls

Place a bottle or DB on a bench near one end. 

On the other end, sit on the bench, grip it with your hands for stability and let your legs float over the bottle. 

From there, shift your legs left and right OVER the bottle. 

Each time your push your feet out to the right or left, fully exhale to ensure a good contraction. 

Don’t go fast, keep it slow and controlled and aim for GREAT contractions.

W2 D3: Bodybuilding Concepts (Legs)

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