Name: Playbook - Myles Harris - Lower body
Uploaded: 2023-03-15T22:23:50.647Z
Duration: 90 min
Description: Lower body

Oh yeah another brutal leg day session let’s get into this. This is going to be more hamstring / Glute focused but of course will still include some quads to keep the balance going. Starting off with some heavy barbell bridges I build up that Glute and hamstrings and moving onto RDL’s and more! This sesh is a great one and let’s train hard!

Use a bench or platform to place your back on. Put legs flat first then roll barbell onto your lap then put knees up. When you go upwards make sure your knees make a right angle and squeeze at the top of the movement and back down. When the weight gets heavy use a pad or mat in the middle of the bar.

Focus: For mainly glutes but includes hamstrings and lower back.

Barbell Hip Thrusts

Start with bar in your hands as opposed to the floor and Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight. Lower weight until you feel a slight stretch in your hamstrings and make sure Drive your hips forward and use your hamstrings to power back to standing. 

Focus: Instead of normal deadlifts this focused more hamstrings and glutes but still focuses on posterior chain.

Romanian deadlifts

Put the machine at a 45 degree angle and have the pad to where the top of it is below your waist. Carefully go down with a straight back. Then come back up. 

Focus: lower back, hamstrings, and glutes.

Hyper extensions

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 )

Seated Calf Raises

Keep hands on the side or up at the head with elbows out. Make sure legs are sticking up with feet still on ground. Come up and back down. When coming up breathe out to make movement easier.