Name: Playbook - Morgan Olson - Legs Smash | 3RM Front Squat
Uploaded: 2024-01-21T02:10:12.086Z
Duration: 60 min
Description: Legs Smash | 3RM Front Squat

Tested negative for COVID so it was 🦵🏽 day!!!!

Salsa

Sophia

Annamaria

Walking is going to be a problem tomorrow 🥵😅

Rosalba

Amaya

Shania

Noabeth

Wowzers. That superset of stiff leg deadlifts was indeed a killer lol. Gonna feel that one tomorrow.

Nicole

Amber Lawrence

Oooof! This one got my legs sore. 

Do a pause front squat on 3rd, 4th and 5th set. 

Wear lifting straps on the stiff leg deadlifts.

I did no weight for the leg press to really feel my quads and because my legs were toast.

GOAL
Pre-exhaust those legs before heavy squats and/or build the ‘tear drop’ look without too many tears of pain #JkItHurts

DETAILS
1. Begin in a seated position on the leg extension machine. Knees are just off the edge of the seat.
2. Weight pad is resting above ankles.
3. Use the quadriceps to extend your legs fully as you exhale. 
4. Inhale on the negative and go down slowly if you a real savage. 
5. Pulse reps can be added. 

CUES
- Squeeze from Quads
- Slow Negative
- Hold Hips Down

Leg Extensions

GOAL
Sculpt those hamstrings without lower back pressure, aka isolation exercise #HamTings

DETAILS
1. Tuck your pelvis into the hip pad. 
2. Point your toes like a ballerina. The weight will just feel heavier, you're welcome. If you flex your toes, you tryna lift with your calves...don't do that. 
3. Get in a full length leg stretch then curl the weight by squeezeing from your hamstrings with a controlled negative.
4. Exhale on the curl, inhale on the negative

CUES
- Slow Negative
- Stay Focused 
- Relax the Toes
- Tempo is Life

MODIFICATIONS
One legged - say bye-bye-bye to those imbalances. Add in quarter reps, pulses, and holds for the ultimate life-altering experience.

Lying Leg Curls

Superset

GOAL
Switch up the type of squats you do for ultimate results #BeachBodyDotCom

DETAILS
(same set up as airsquat)
1. Start with the barbell resting on the front of your shoulders, it's a shelf you've lifted to create. 
2. Let the bar roll to the talons of your hands. 
3. Elbows up and proud chest.
4. Big breath and push the knees out as your hips and knees descend at the same time.
5. Drive up with elbows high. 

CUES
- Elbows Up
- Big Breath
- Knees Out
- Chest Up

Front Squat (Pause at bottom)

Land softly on the jumping lunges. If it’s too challenging, do split lunge with a pause at bottom and 30 seconds high knees.

GOAL
Switch the angle at which you stress your hammies

DETAILS
1. Stand with your feet shoulder width apart and place toes on top of a plate with the heels on the ground.
2. Holding two dumbbells by your sides, bend at the hips, keeping your knees soft and feet planted on the floor.
3. With arms straight, reach toward the space between your feet as far as you feel comfortable without rounding through your lower back or losing the feeling of having your feet planted into the floor.
4. To stand, press the floor away.

Note: elevation should be about 2 inches 

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs

Toe Elevated Dumbbell Stiff Leg Deadlift

GOAL
Switch the angle at which you stress your hammies

DETAILS
1. Stand with your feet shoulder width apart and stand on top of a plate with the heels on the plate and the toes on the ground.
2. Holding two dumbbells by your sides, bend at the hips, keeping your knees soft and feet planted on the floor.
3. With arms straight, reach toward the space between your feet as far as you feel comfortable without rounding through your lower back or losing the feeling of having your feet planted into the floor.
4. To stand, press the floor away.

Note: elevation should be about 2 inches 

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs

Heel Elevated Dumbbell Stiff Leg Deadlift

GOAL
Lower back, ab and hamstring dominator 

DETAILS
1. Stand with your feet shoulder width apart.
2. Holding two dumbbells by your sides, bend at the hips, keeping your knees soft and feet planted on the floor.
3. With arms straight, reach toward the space between your feet as far as you feel comfortable without rounding through your lower back or losing the feeling of having your feet planted into the floor.
4. To stand, press the floor away.

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs

Dumbbell Stiff Leg Deadlifts

GOAL
Get power and speed, honey. 

DETAILS
1. Lunge position. 
2. Explode up and land softly. 
3. Work on control.
4. Switch sides. 

CUES
- Soft Landing
- Swing Arms

Jumping Lunges

Killa

GOAL
Strengthen your leg drive with minimal spinal fading 

DETAILS
1. Feet position - Put them up high to stretch and work those hamstrings/glutes, or put them lower and closer together to smash those quads. 
2. Begin by pinning your shoulder blades into the pad, getting a proud chest, and setting your feet.
3. Un-rack the weight and lower slowly.
4. Keep the knees driving out slightly. Don't look like Bambi just coming out of the womb.
5. At the bottom, only go low enough where your lower back is still against the back pad.
6. Drive from heels to extend legs and don't lock out the knees fully at the top. We ain't tryna blow a knee.

CUES
- Back Pinned Against the Pad
- Knees Track Out
- Push from Heels

Leg Press

GOAL
Just tryna get those ankles for defined 

DETAILS 
1. Usually after a leg press, position heels off the edge of the platform. 
2. Keep the knees slightly bent and let heels stretch to its fullest potential. 
3. Begin by squeezing your calves and extending through the toes. 
4. Slowly lower. Pause and repeat. 

CUES
- Don’t Bounce
- Full Stretch

Calf Raise on Leg Press

GOAL
You got back problems? Hip problems? Knee problems? Well I got 99 problems and unilateral movements will solve 98 of them. Only you can fix the problem of not wearing all black. 

DETAILS
1. Start standing in your deadlift set up you religiously memorized. It's pretty much exactly like a deadlift, except one leg is flying in the air like a ballet dancer. 
2. With the weight in front of you, begin by reaching one leg back into the air as you hinge at your hip. 
3. #DJKhaled's major key is to not rotate the hips up, rather keep the hips level. Think there's a glass of water on your lower back, you best not spill it.
4. Keep the knee pushing out, even though I know you're biting your lip just trying not to fall over. 
5. Same principles as the deadlift, keep weight close, chin tucked, hinge at the hip with a flat back. 

CUES
- Flat Back
- Push Hips Back
- Keep Hips Facing Straight Forward
- Balance Bitch
- Weight Close to You

Legs Smash | 3RM Front Squat

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