Name: Playbook - Myles Harris - POWER BUILDER LEG DAY 🦿🦿
Uploaded: 2022-07-14T15:32:50.838Z
Duration: 90 min
Description: POWER BUILDER LEG DAY 🦿🦿

What’s upppp yallll! It’s Sunday and usually it’s a rest day but for some people out there it’s leg day. 😎 For todays session we’re focusing more on a power builder leg day, which basically means we will start off with a heavy compound movement working on strength, then everything else will be hypertrophy ( muscle building ) focused! Give it a try and leave a review of how you enjoyed it. Let’s keep grinding as always fam. 🤘🏾

When getting into the machine, lay your back flat against the pad and place feet low so that way when your pressing you get max dorsiflexion of ankle which will biased more quads. Place feet at a slightly outside of shoulder width position with toes pointed out slightly as well. Move the handles then Go down slowly and do not let your glute start to rise off of the pad. Keep your entire back flat on it the entire time. And when pressing up think about driving through the heels and do not lock out knees.


Focus: Quads

Leg press (quad focused)

Place a platform behind you not to high up for your back foot to rest on ( around 5-10 in off ground ) Then, Place bar on upper traps or rear delts and put foot back on platform on the ball of your foot for better stability and slowly go down without your knee touching the ground and back up. For more Glute focused lean over at the hips more. 

Focus: quads and glutes.

Smith machine Bulgarian split 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

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 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 )