Name: Playbook - Marcus Thrash - Glutes, Hamstrings, & Calves | Tuesday | 9/05
Uploaded: 2023-09-03T23:03:54.229Z
Duration: 60 min
Description: Glutes, Hamstrings, & Calves | Tuesday | 9/05

This 60-minute leg-focused workout plan includes exercises such as:
- Treadmill incline walk
- Barbell back Squat
- Leg press
- RDL - barbell
- Seated hamstring leg curls
- Superset: Standing calf raise & tibialis raise
- Plank walk - up & down
- Side plank lift offs (core/shoulders)

Treadmill incline walk

- Begin with bar positioned on your upper back
- 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

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

NOTE: Add 5 to 10lbs each set.

RDL - barbell

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Seated hamstring leg curls

Calf riases
- Push through the balls of your feet
- Engage your calves as you go up
Tibialis raises
- Use your shin muscles to pull your toes up towards your shins as far as you can 
- Slowly lower back down then repeat

- Push through the balls of your feet engaging your calves.

NOTE: Light to moderate weight.

Calf raises barbell

- Use your shin muscles to pull your toes up towards your shins as far as you can 
- Slowly lower back down then repeat

Glutes, Hamstrings, & Calves | Tuesday | 9/05

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