Name: Playbook - Nina Marie - W6/D4 Quick Leg Day
Uploaded: 2024-05-11T01:19:08.554Z
Duration: 45 min
Description: W6/D4 Quick Leg Day

This one is higher reps, lower weight and quick.
Enjoy it!

- Stack your shoulders hips and heels over each other with the barbell at your chest in a front rack position 
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

Barbell Legs

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

The walking dead

- Fully extend one leg, pausing at the top of the motion
- Engage your quad as you go up
- Return to the starting position without letting the weight stop
- perform all reps on one side then repeat on the other

Single leg leg extension

Bodyweight Calf Raise

- Hold a single dumbbell in your hand using the other to support you 
- Perform calf raises on the leg that is on the same side you are holding the dumbbell       
- Pause at the top engaging your calf
- Switch and repeat on the opposite side

Dumbbell single leg calf raise

Calf Finisher

W6/D4 Quick Leg Day

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W1/D4 Back, Biceps & Cardio

W1/D5 Total Body with a Side of 🍑

W2/D1 Heavy Push

W2/D2 Heavy Legs

W2/D3 Back Focused Pull

W2/D4 Quick Leg Day

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W3/D2 Shoulders, Chest & Triceps

W3/D3 Glute & Hamstring 🔥🔥

W3/D4 High Volume Back & Biceps

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W4/D1 Heavy Push

W4/D2 Heavy Legs

W4/D3 Shoulders, Chest & Triceps

W4/D4 Quick Leg Day

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W5/D1 PUSH - Chest, Shoulders & Triceps

W5/D2 High Volume Leg Circuit

W5/D3 PUSH - Back & Biceps

W5/D4 Strength & Cardio Legs

W5/D5 Total Body Circuit

W6/D1 Heavy Push

W6/D2 Heavy Legs

W6/D3 Back Focused Pull

W6/D5 Total Body Circuits

W6/D4 Quick Leg Day

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