Name: Playbook - Mike Counihan - Baseline leg day
Uploaded: 2021-12-17T20:39:40.168Z
Duration: 70 min
Description: Baseline leg day

This will be pretty brutal on the quads…..  be sure not to lock out your knees and keep the tension on the muscles being trained.

These few sets are to warm up and pre-exhaust the quads.  Keep them light, we’re coming back to this machine later on.

Leg extension

- 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

Here, we’ll be doing a few super sets.  Starting with 15 reps with a wide stance with both feet and knees and finishing with 15 reps of a narrow stance.  Increasing the weight with each set.

Leg press

I prefer keeping a narrow stance here while keeping tension on the quads.  The last set is a drop set with lighter weight till failure.

Hack squat machine

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

Stiff legged deadlift

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

Hamstring curls

- 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

Baseline leg day

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