Name: Playbook - Myles Harris - POWERBUILDING LEG DAY 🔥🦿
Uploaded: 2023-03-15T22:19:37.463Z
Duration: 90 min
Description: POWERBUILDING LEG DAY 🔥🦿

What’s up gang! Welcome to the new week!! For this week’s new sesh we got a Powerbuilding leg workout. This refers to putting on size and strength so we’ll be starting off with a heavy compound movement and then moving onto other leg movements more focused towards hypertrophy. If your as excited as I am to hit this then let’s get straight into this! Hope y’all enjoy and have a great rest of your week. 🤘🏾🔥

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

Get into the machine and where you place your feet depends on the person. Personally I like to do a little outside shoulder width with toes pointed slightly outwards externally. Make sure your entire back is on the pad and go down slowly getting a full range of motion then back up. Make sure your heels stay on the ground the whole time as well and your knees don’t cave inwards.

Banded hack squats

Get into the machine and make sure your knee joint is aligned with where the machine rotates. Get stable and hold tight to the side bars for better stability and go up, pause and squeeze, then back down slowly and repeat.

Leg extensions

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 make sure the top pad is tight on your shins. Grab the handles on each side tight for better stability and contract the hamstrings then back out slowly.

Seated 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 )