Name: Playbook - Oleksiy Mokshyn - Legs Day exercises
Uploaded: 2023-09-13T03:13:13.039Z
Duration: 120 min
Description: Legs Day exercises

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

- 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

Dumbbell bulgarian split squats

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- start squatting by lowering yourself 
- get up straight with dumbbells in your hands

Dumbbell stiff leg deadlift + squat

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (smith machine)

- Start with a wide stance and your toes pointed out
- Hold the t-bar in front of your chest
- Push your hips back as you come down
- press through the heels as you get up

T-bar squat

- 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 Squat

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

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

Leg extensions

- Begin with the dumbbells in your hands
- Lower the dumbbells pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward