Name: Playbook - Nick Walker - Legs 🔥
Uploaded: 2022-10-31T22:42:45.413Z
Duration: 55 min
Description: Legs 🔥

Christian Atta-Darkwah

Marcos

It was a really intense workout,but it was all worth it!!!

Santi Chaij

Zhamoyani

Talk about a way to get sweating under 10 mins. Killer! 🤜🏻🤛🏻

Miguel C.

Mikel

It was great thanks. Question, does it matter in what order they are done?

Phillip

Connor Chamberlain

Zachary

Duke

Ughhh everything is so tight! Good burn!!!

Rocky Mace

Isidro

Erick Castro

Best way to use your post turkey gains!!!

Derek

Christopher Woods

Leg day two days in a row for me! Won't be able to walk later. Did goblet squats again instead of front barbell squats. More comfortable and productive for me. I see you're wearing one of your hats. ( I'm patiently waiting for you to ship mine somewhere down the road!!). Hope I look as good in it as you do!!( not possible)Yuk yuk.  You make such a positive difference in my life. Seriously, thank ya!

Aldo

Fun fact: activating your legs is one of the most efficient ways to keep your body in a fat burning state…..DONT SKIP LEGS! 

Today we will focus on strength and size as well as  unilateral movements for isolation! 

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Warm Up — 10 minutes bike, leg swings in self care tab

Pre Exhaustion: 
1. Leg Extensions — 3 x 15

Compound:
2. Heels Elevated Front Squat — 15/12/10/8/8

Hamstrings:
3. Toes Elevated DB RDL — 4 x 12

Unilateral Quads/Glutes:
4. Bulgarian Split Squats — 3 x 12 each

Unilateral Hamstrings:
5. Single Leg Hamstring Curl — 3 x 15 each

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- Elevate heels onto weight plates
- Hold barbell across shoulders at comfortable position 
- Lower into the bottom of a squat
- Keep chest up, push knees out
- Stand up to full extension

Heels Elevated Front Squat

- Toes elevated on plates
- Brace shoulders back and down, keeping straight spine
- Push hips back and descend dumbbells close to body
- Try to keep legs straight with slight knee bend 
- Pull up through heels

Toes Elevated DB RDL

- Begin with a dumbbell in one hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Legs 🔥

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