Name: Playbook - Myles Harris - 60 MIN SERIES: LEG DAY ⚡️
Uploaded: 2023-04-03T17:49:21.734Z
Duration: 60 min
Description: 60 MIN SERIES: LEG DAY ⚡️

Welcome to part 2 of the 60 min series, this time we’re hitting legs! If you’re in a rush and need a simple yet effective leg session this is it right here. Starting off with a Challenging quad builder of front squats moving onto some RDL’s for hamstring growth and more. This one might be low volume but it’s a tough one so good luck!

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

Grab a pair of dumbbells and bring them out in front of you. As you go down, think about sticking your butt back as far as possible while slightly bending the knees and keeping your lower back straight and up. 

Focus: hamstrings, lower back, and glutes.

Dumbbell RDL’s

When getting into the machine, place your feet high this time on the platform and keep back against pad the whole time. Move the handles then go down and back up and think about pushing through the heels but keep entire foot planted the whole time. Do not lock out knees on the top of this movement. Even though this a Glute focused leg press, there is still very little activation of the glutes during this movement and it will still be mostly quads. 

Focus: Mostly quads but includes glutes and hamstrings.

Leg press (glute focused)

When getting into the machine make sure the pads are touching your thighs then go up, remove the stopper and when during this entire movement go slow and contract at the top of the movement and let them stretch at the bottom too. 

Focus: For the calves and soleus ( bottom portion of calves )