Name: Playbook - The Agoge - Day 31- Legs
Uploaded: 2022-10-07T19:59:25.704Z
Duration: 45 min
Description: Day 31- Legs

Mike Shipley

Still hate legs, still a pussy.  Moving on!

John

1. Squats 

2a. BB RDL 
2b. DB Walking Reverse Lunges 

3a. Leg Curls 
3b. Leg Extension

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

BB Back Squat @75% of 5RM

- Stand tall with a proud chest, holding the barbell with an overhand grip
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

BB RDL

- Stand tall Holding a dumbbell in each hand
- Take a big step backward
- Flex both knees, dropping until both legs are at 90 degrees
- Extend your legs as you press out of the front foot to being the legs together
- Repeat with the opposite leg

DB Walking Reverse Lunges

Superset I

- 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

Leg Curls

Superset II

Day 31- Legs

Mark

Trent A Knight

Jaxon

Day 1 - Chest

First time I’ve done biceps alone in years. Excellent workout, good pump.

Matt

Day 2 - Biceps

Jarett Storle

James

Day 3 - Legs

Brutal after leg day. But felt good. My running will forever suck.

Day 4 - Steady State Cardio

Daniel

Vince

Day 5 - Triceps

I definitely underestimated this workout. Felt great, good programming!

Day 6 - Back

Day 7 - Shoulders

Day 8 - Chest

Day 9 - Biceps

Won’t be able to walk in the morning. Great feeling!

Day 31- Legs

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