Name: Playbook - The Agoge - Day 3 - Legs
Uploaded: 2022-10-10T00:12:17.963Z
Duration: 60 min
Description: Day 3 - Legs

Megan

Joaquin Capra

1. Deadlift (2 min recovery between sets)

2. DB RDL with Shrug 

3a. DKB Frog Squat 
3b. Leg Extensions 
3c. Leg Curls

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

BB Deadlift @no more than 75% of 3RM

- Slowly lower the dumbbells down the front if your legs with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Shrug the shoulders up, then release

DB RDL with Shrug (HEAVY)

Standing tall, set your feet wider than shoulder-width apart Holding two kettlebells in front rack position
- Once in the stance, point your toes outwards at approximately 30 degrees
- Push your hips back and bend at your knees, lowering your body into the bottom position of a full squat
- At this starting stage, the crease in your hips should be below your knees
- Pushing through your heels, begin to drive the glutes upwards, bringing the crease of the hip up above the knee
- Keep the back straight and knees bent
- Your back should finish near parallel to the floor
- Slowly lower your glutes back into the starting position, maintaining tension on the lower body muscles and keeping your core engaged to stabilize yourself

DKB Front Rack Frog Squats

- First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars (Tip: You will need to adjust the pad so that it falls on top of your lower leg, just above your feet)
- Using your quadriceps, extend your legs to the maximum as you exhale
- Ensure that the rest of the body remains stationary on the seat
- Pause a second on the contracted position
- Slowly lower the weight back to the original position as you inhale

Leg Extensions

- Place your heels in the V, lift up your glutes, and slide the roller towards your upper body by bending your knees
- Reverse the movement, sliding the roller back out

Day 3 - Legs

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