Name: Playbook - Nick Walker - Legs: The finale! 10 weeks DONE! 💯
Uploaded: 2022-03-21T23:23:34.270Z
Duration: 65 min
Description: Legs: The finale! 10 weeks DONE! 💯

WOW. Today is the last day of a 10 week phase — way to crush it!!! 

After you complete today’s workout, take a second to be proud and reflect on how you’ve felt throughout the past 10 weeks. It’s not an easy program, but I hope you got the most out of it! I will be posting this as a permanent program on my app as “Hybrid Athlete 2.0” if you would like to run through it again! 


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Warm Up — 5 min incline walk, 2 min walk backward
Leg swings series from self care tab 

Pre Exhaustion
1a. Single Leg Extensions — 2 x 20 (light)
1b. Seated Hamstring Curl — 2 x 20 (light)

2. Leg Press — 3 x 20 

Fun
3a. Toes Elevated RDL — 3 x 20 (range of motion and squeeze)
3b. Elevated Bodyweight Reverse Lunge — 3 x 15 each (depth with knee being worked)

Quads/Core
4a. Cable Goblet Squat — 2 x 20 (squeeze) 
4b. High to Low Chop — 2 x 20 each 

5. RFE DB RDL — 2 x 15 each (form, slow descent)

Pre Exhaustion
1a. Single Leg Extensions — 2 x 20 (light)
1b. Seated Hamstring Curl — 2 x 20 (light)

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single Leg Extension

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated Hamstring Curl

Pre Exhaustion

- Keeping your back flat against the pad, shoulders back and down and using handles to help that posture
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg Press

Fun
3a. Toes Elevated RDL — 3 x 20 (range of motion and squeeze)
3b. Elevated Bodyweight Reverse Lunge — 3 x 15 each (depth with knee being worked)

- Position toes on plate 
- Descend through your heels while keeping the dumbbells close to you
- Pull up through glutes

Toes Elevated RDL

- Stack two plates and position entire foot on top 
- Work one leg at a time
- Descend through back leg and let knee almost touch the ground 
- Push back up to starting position with front heel

Elevated Reverse Lunge

4a. Cable Goblet Squat — 2 x 20 (squeeze)
4b. High to Low Cable Chop — 2 x 20 each

- Hold the cable attachment in goblet position
- Stand with feet inside shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up

Cable Goblet Squat

- Half kneeling position 
- Grab the handle attachment and reach up and across to stretch core
- Pull down and across to hip pocket 
- Follow cable with eyes the whole time

High to Low Cable Chop

Quads/Core

- Start the exercise your back foot on top of and elevated surface 
- Come down push hips back slightly 
- Come down until both legs are at about 90 degrees 
- Push through your front leg to come up

Legs: The finale! 10 weeks DONE! 💯

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