Name: Playbook - Nathan French - Thursday: Legs and Core
Uploaded: 2022-12-05T17:12:45.020Z
Duration: 60 min
Description: Thursday: Legs and Core

Please feel free to DM me with any questions about the workout, your form, or anything else you need help with. Keep up the hard work 👊

Squat 4x6
Front Squat 3x8
Leg Extensions 3x8
Walking Dumbbell Lunges 3x8
DB Shoulder Flys 3x8
DB Shoulder Press 3x8

-Start with your feet slightly outside shoulder width
-Push your hips back as you come down and keep your chest up
-Reach parallel and push through your heels extending your legs to come up

Barbell Squat

- Keep weight on heels 
- emphasize engaging hips
- wrist straps may be helpful to hold bar during front squat movement

Front squat

- One second pause at top of movement.
- Quality reps (Slow and controlled)

Leg Extension

- (3x10) Sets x Reps
- EX: 10 reps for each leg ( Both legs, 20 lunges in total each set)

Walking Dumbbell Lunges

- Alternating (10 Reps each leg = 1 set)
- Keep front knee behind toe
- Focus on engaging core for stability.

Alternating Single Leg Barbell Squat

- Focus on keeping legs elevated and stationary.
- Reach back  with dumbbell as far as possible on each side
- Side to side = 1 Rep (16 reps each set)

Dumbbell Russian Twist

- (Middle, side, side, middle) is one rep.