Name: Playbook - Myles Harris - DUMBBELL + BARBELL LEG DAY! ⚡️⚡️
Uploaded: 2023-03-15T22:19:37.345Z
Duration: 90 min
Description: DUMBBELL + BARBELL LEG DAY! ⚡️⚡️

Happy Tuesday gang! As always we got another daily sesh coming at ya and for today it’s gonna be a leg day only using dumbbells and barbells! This is perfect if you wanna try out something new to challenge yourself or you lack real gym equipment! Let’s get into this and kill it together. ⚡️🤝

I squat low bar so I place the bar on a shelf created by my rear delts but if you squat high bar then place bar on top of your traps. Once bar is in position on your back, keep elbows pointed down at the ground for better stability. Unrack the weight and take only a step or two back and find your preferred squat position ( everyone’s is different ) brace yourself core then go down to parellel or lower if possible and on the way back up breathe out then repeat. Try to keep your entire feet planted onto the ground and do not let knees cave in. Also try to let your hips and chest go up at the same time on the way up too. 

Focus: Mostly quads but includes glutes, Hamstrings, lower back, and adductors.

Barbell 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

Unrack the weight with bar on your traps ( high bar people ) or rear delts ( low bar people ) When going down take a step back and make sure the knees create a right angle and don’t touch the ground for constant tension. 

Focus: Quads, glutes, hamstrings, and adductors.

Barbell reverse lunges

With weight on the sides, place feet in a shoulder width position, make sure the bar is close to your shins. When you grab the bar think about twisting your elbows inwards to engage the Lats. When in position keep a neutral spine, keep chest up, and have hips not to low so that when you go up you don’t “ squat “ the movement. But when going up, think about coming up with lower back first, and when the bar reaches over your knees then lock them out. 

Focus: posterior chain aka back, lower back, glutes, hamstrings, calves, grip strength and more.

Conventional barbell deadlift

Whether your doing them in place or walking with them, step foward with one foot and keep other foot back and make sure both knees make a right angle and don’t leg back knee touch ground for constant tension. Bend over at hips more for more tension on glutes. 

Focus: quads and glutes.

Dumbbell Lunges

Use a bench or platform to place back on. Put legs down and roll barbell onto lap then put knees back up. When going upwards make sure your knees create a right angle and squeeze at the top of the movement. But this time instead of the hip thrusts and going all the way down, you’re going to go down until your knees start to move out of place. ( keeping knees locked in place so the range of motion is only half way down ) 

Focus: For mainly the glutes but includes hamstrings, and lower back. This movement compared to hip thrusts is used for people who say they feel mostly they’re quads on hip thrusts so this will help feel your glutes better.