Name: Playbook - MJ Sowah - W1/D3
Uploaded: 2023-04-17T12:09:53.064Z
Duration: 45 min
Description: W1/D3

This a leg day that targets all the leg muscles.

Superset the first two workouts (leg extension and seated leg curls).

- Using both legs
- Bring your heel towards your glutes with your foot straight and toes facing forward
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Seated hamstring leg curl

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated leg extension

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

- 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

Engage your back muscles to maintain a straight spine. Push your chest up and your shoulders back and down.
- press start and start climbing. 
- if it’s your first look down so you don’t miss your steps

W1/D3

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