Name: Playbook - Maria Topalidou - Killer Leg Day
Uploaded: 2022-01-27T18:13:56.575Z
Duration: 65 min
Description: Killer Leg Day

Welcome to a Killer Leg Day Workout☺️

WHAT WEIGHT SHOLD I USE?
Make sure the weight you’re using is challenging enough for you💪

YES BUT HOW DO I FIND OUT?
How to do that? Experiment & find out which one is the one that has you reaaaally struggling in your last 2 reps♥️

Feet shoulder width apart (or a bit wider) 
Abs are engaged 
Back is neutral 
Take a breath, brace your core and hold it
Lower your body until you hit parallel (or lower if it’s comfortable for you)
Push yourself up using your legs and glutes 
Exhale as you are going up
Don’t lock your knees
Now take a breath, brace your core and let’s go again.

Barbell Squats

Feet are a bit more narrow than shoulder width apart. 
Back is neutral and abs are always engaged. 
Lower yourself more than parallel until you can really feel that stretch in your quads. 
Now push through your feet all the way up slowly and controlled. 
Take a breath if you need to and let’s go again. 
Not gonna lie, this one is a burner!

Close Stance Squats on the Smith Machine

The most difficult part is to set the bench up. Not to close, not too far away. 
Start with the barbell on your upper back. 
Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees. 
Push hips back and lower down until knee just touches the floor. 
Push through your heel and stand up. 
6 reps each leg

Bulgarian Split Squats

Begin with dumbbells in each hand in front of your thighs and feet hip width apart. 
Back is neutral and abs are engaged. 
Press hips back and lower dumbbells down until mid shins (or lower if it’s comfortable) 
Remember this is a hinge not a squat, so try to really push your bum back and bend over rather than squatting. 
Lift back up to standing position really squishing your glutes as you’re coming up.

Dumbbell RDL

Sit at the edge of the bench
Leaning a bit forwards
Back is a bit round
Keeping your feet aligned with your knees (or not depending or the machine)
Push out your legs against the pads 
Ensure your movement against the resistance is smooth and controlled