Name: Playbook - Myles Harris - PURE INTENSITY LEG DAY 🫣🔥
Uploaded: 2023-03-15T22:19:37.406Z
Duration: 135 min
Description: PURE INTENSITY LEG DAY 🫣🔥

Mannnn what’s good gang! It’s the new week and I don’t know about y’all but I’m feeling good and ready to crush my workouts this week! For todays daily sesh we’ll be starting off the week with a BRUTAL leg day sesh. This is for anyone beginner or advanced the key is to really make sure we’re pushing our selves! We also got a couple new exercises added too so I can’t WAIT for y’all to try this out! Let’s get straight into this. 😈⚡️

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

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

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

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

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

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 )