Name: Playbook - Nick Walker - Volume Leg Day 🦿
Uploaded: 2022-07-29T22:45:31.957Z
Duration: 70 min
Description: Volume Leg Day 🦿

John Paul Batista

By midpoint, I was tired. But kept pushing and by those RDLs, I felt alive again.

Caesar

Tanner

Duke

Armond

Finishing this week off with a leg work out to cycle through the push/pull/legs — a great split to follow (also in the hybrid athlete programs) for building lean muscle. 💯

***uploading a hotel pull workout on Sunday as well! 

⬇️⬇️⬇️

Warm Up — stair stepper 5 min / backwards incline walk @ 7.5% incline @ 3.3mph

Burn Superset 
1a. Narrow Leg Press — 2 x 20
1b. Wide Leg Press — 2 x 20
1c. Calf Raises — 2 x 15
1d. Seated Hamstring Curls — 2 x 20

Quad Focus
2a. Heels Elevated Goblet — 4 x 12
2b. Lateral Bodyweight Lunge — 4 x 8 each

3. Leg Extensions — 4 x 12

4. Trap Bar Deadlift — 5 x 12

5. RFE Bulgarian Split Squats — 4 x 12 each

6. Landmine RDL — 3 x 15

Burn Superset 
1a. Narrow Leg Press — 2 x 20
1b. Wide Leg Press — 2 x 20
1c. Calf Raises — 2 x 15
1d. Seated Hamstring Curls — 2 x 20

- Narrow stance
- Toes pointed slightly inward

Narrow Leg Press

Wide Leg Press

- Heels hanging off the bottom of the platform 
- Push through toes

Leg Press Calf Raises

- 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

Burn Superset

Quad Focus
2a. Heels Elevated Goblet — 4 x 12
2b. Lateral Bodyweight Lunge — 4 x 8 each

- 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

Heels Elevated Goblet Squat

- Glide out to lateral side of foot
- Feel weight in hips 
- Push off and come back to a balanced position

Bodyweight Lateral Lunge

Quad Focus

- 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

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap Bar Deadlifts

- Begin with a dumbbell in each 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

RFE Bulgarian Split Squat

- Begin with the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees - Stand straight back up pressing your hips forward

Volume Leg Day 🦿

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Volume Leg Day 🦿

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