Name: Playbook - Marcus Thrash - W1/D2 Legs
Uploaded: 2023-07-03T00:10:14.501Z
Duration: 120 min
Description: W1/D2 Legs

This workout includes:
- Treadmill incline walk
- Leg Extensions 
- Front squat
- Seated hamstring leg curls
- Deadlift 
- Body weight walking lunges
- Box step ups - dumbbell
- Superset: Standing calf raise & tibialis raise
- Hanging knee tucks

Treadmill incline walk

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

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

Seated hamstring leg curls

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Box step ups - dumbbell

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

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

Tibialis raise

Superset: Standing calf raise & tibialis raise

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

Hanging knee tucks

W1/D2 Legs

W1/D1 Chest & Triceps

W1/D3 Shoulders

W1/D2 Legs

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