Name: Playbook - Mike Counihan - At home leg day
Uploaded: 2022-01-01T17:26:37.868Z
Duration: 45 min
Description: At home leg day

Best leg pump I’ve ever had but I won’t be walking tomorrow

Preston

- With heels elevated and together, toes pointed out 
- Squat down as far as a possible while pushing knees apart
- Drive back up through your heels

Goblet squat toes out, heels elevated

With heels elevated and toes pointed in, load your bodyweight onto your quads and slowly descend and drive back up.

Goblet squat toes in, heels elevated.

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension
- toes straight on

DB heels elevated goblet squat

- 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

DB sumo squat

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Step down and repeat 
- Work both sides 10 reps per leg

Dumbbell step ups

- Start with your back foot on a bench 
- Bring your back knee down
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up
- ten reps per side

Rear foot elevated split squat

- Begin with your hands and feet hip width apart 
- Lower the dumbbells to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff legged deadlift

At home leg day

It was great workout brother. Can you please tell me what are those dumbbells you have?  Thanks!

At home leg day

Community

More workouts from Mike Counihan