Name: Playbook - Maria Topalidou - Savage Leg Day
Uploaded: 2022-01-27T15:06:01.865Z
Duration: 65 min
Description: Savage Leg Day

This is a Leg Day working our whole Lower Body♥️
 
WARM UP: I suggest you always do some kind of warm up before working out, especially when heavy lifts are involved. I have a great collection of mobility stretching to get you ready☺️

Please give me some feedback & let me know how you feel about this workout, it means a lot to me💪

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

Find a bench or a stepper that’s not too tall for you, your body should be in a straight line when you are thrusting. 
Support shoulder blades on a bench and the barbell across your hips, use a mat if it’s too heavy to lift. 
Feet shoulder width apart and knees bent to 90 degrees. 
Lower your glutes to the floor and press back up to starting position. 
Abs are always engaged and chin is tucked in to support your spine.

Barbell hip thrusts

Adjust the machine accordingly to your height. Keeping your back flat against the pad and your bum on the seat at all times. 
Place your feet in the middle of the platform and a bit wider than shoulder width apart. 
Lower your legs towards your chest without creating pelvic floor tilt. 
Drive through your heels to press the sled back to starting position.

Leg Press

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

Savage Leg Day

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