Name: Playbook - Nick Walker - Lucky Legs! 💯
Uploaded: 2022-01-06T21:20:18.756Z
Duration: 60 min
Description: Lucky Legs! 💯

Jamie

Jerry R

Don’t hate me, just love me for how you feel as you walk out of the gym! Or, try to walk out of the gym…. 😅

Focus today: heavy weight, quality reps. 

⬇️⬇️⬇️

Warm Up — incline treadmill @ 15% incline @ 2.8-4.0 mph

Pre Exhaustion
1a. Overhead KB Reverse Lunge — 2 x 15 each
***think about core activation with kettlebell placement 
1b. KB Swings — 2 x 15
***powerful, tight core

2. Barbell Back Squats — 5 x 12/10/8/6/4
***power, depth focus

3. Single Leg Hamstring Curl — 4 x 12 each
***isolation work, squeeze!

4. Heels Elevated Goblet — 4 x 12
***increasing range of motion at hip, narrow stance targets quads

5. Single Leg Extension — 4 x 12 each
***isolation work, squeeze!

Pre Exhaustion
1a. Overhead KB Reverse Lunge — 2 x 15 each
***think about core activation with kettlebell placement 
1b. KB Swings — 2 x 15
***powerful, tight core

- Hold one dumbbell at shoulder 
- Hold other dumbbell overhead
- Reverse lunge back with the leg that is on the same side of overhead dumbbell allowing for more core activation

Overhead KB Reverse Lunge

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swing

Pre Exhaustion

- 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

Barbell Back Squat

- Flex toe toward you
- Curl with back of heel 
- Control and squeeze

Single Leg Hamstring Curl

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

DB Heels Elevated Goblet Squat

- 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

Lucky Legs! 💯

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Lucky Legs! 💯

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