Name: Playbook - Marcus Thrash - W3/D6 Legs
Uploaded: 2023-07-02T18:45:27.486Z
Duration: 120 min
Description: W3/D6 Legs

This workout includes:
- Treadmill incline walk
- Barbell back squat
- Leg press
- RDL - barbell
- Seated hamstring leg curls
- Box step ups - dumbbell
- Standing calf raise & tibialis raise
- Hanging knee tucks

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

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press

- 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

RDL - barbell

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

Seated hamstring leg curls

- 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

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

W3/D6 Legs

W1/D1 Chest & Triceps

W1/D2 Legs

W1/D3 Shoulders

W3/D6 Legs

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