Name: Playbook - Mariah Henke - W1/D2 Legs
Uploaded: 2023-01-04T20:38:55.271Z
Duration: 60 min
Description: W1/D2 Legs

- 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

- 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

- Sit on the machine with the pad at the bottom of your shin
- Extend your legs engaging your quads, lower half way down and pulse the top half range for reps

Leg extension top half pulses

Superset

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Tri-set

W1/D2 Legs

My arms were legit shaking after this workout!

Dylan

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W5/D2 Legs

W5/D3 Back & Biceps

W5/D4 Legs & Shoulders

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W6/D2 Legs

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W7/D2 Legs

W7/D3 Back & Biceps

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W8/D3 Back & Biceps

W8/D4 Legs & Shoulders

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