Name: Playbook - Myles Harris - LEGS + SHOULDERS 🚀
Uploaded: 2022-08-08T15:17:00.284Z
Duration: 90 min
Description: LEGS + SHOULDERS 🚀

Good morning gang! Hope all is well today. For todays daily sesh we got a different type of combination with legs and shoulders. We will be starting off with legs to get it out the way then moving onto shoulders too. As always we will be targeting every part of our legs as well as shoulders too to really get that full physique. Let’s get into this man! 🔥

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 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

Get into the machine and hold tight fit better stability. Contract upwards and squeeze the hamstrings and go back down slowly. 

Focus: For the hamstrings.

Standing Leg Curls

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 )

Seated Calf Raises

Grab a pair of dumbbells and bring them up on your shoulders and lunge down then on the way up press up then back down slowly. 

Focus: shoulders, quads, glutes.

Dumbbell lunge into shoulder press

Set the bench to a slight incline to relieve stress on rotator cuff and get into position and carefully unrack bar and go down slowly then back up. 

Focus: overall shoulders.

Smith machine shoulder press

Use the handle attachment and grab them and take a step back then raise upwards about 45 degrees out and back down slowly. 

Focus: side delts.

Cable Y raises

Remove any attachment from the cables and pull downwards in a 45 degree angle with the arm slightly bent and back up slowly. 

Focus: rear delts.