Name: Playbook - Myles Harris - 1 HOUR BARBELL ONLY LEG DAY ⚡️
Uploaded: 2023-03-15T22:19:37.249Z
Duration: 60 min
Description: 1 HOUR BARBELL ONLY LEG DAY ⚡️

What’s good gang! It’s Father’s Day so hope you’re enjoying your day today and have fun. But for my people that are still going to the gym, we got a new workout for you. We’re going to be hitting legs with only a barbell in the timespan of only 1 hour! This is perfect for anyone who wants to try our something new, or has limited equipment / is running low on time. Give it a try and let us know how it was! 🙏🏾

When coming up to the bar, have a pronated grip when coming under the bar and use either entire hand or two fingers if your lack wordy mobility, and unrack the weight and take a step or two back. When going down brace your core and think about keeping your chest up the entire time. Go down to parellel or more if possible and let your chest and hips come up at the same time. 

Focus: More quads then a normal barbell squats but still includes glutes, hamstrings, lower back, and adductors.

Barbell Front Squats

Unrack the bar and take a step or two back. Place ball of your back foot on a platform or bench and go down slowly and back up. 

Focus: for more glutes bend over more at the hips and for quads stay upright and place a small plate under your heel in your front foot.

Barbell Bulgarian split squat

Grab the barbell with a pronated ( overhand ) grip and take a step or two back. Have your feet at shoulder width and As you go down hinge at the hips / think about sticking your butt out as far back as you can while doing down while keeping lower back straight and chest up then back up. 

Focus: hamstrings, lower back, glutes.

Barbell RDL

Place barbell on upper traps and as you go downwards try to keep chest up and have a slight bend in the knees while thinking about pushing your hips back and go back up. 

Focus: Lower back, hamstrings, and glutes.