Name: Playbook - Patrick Dodds - WEEK 1 Legs Day 3
Uploaded: 2023-11-13T16:11:04.923Z
Duration: 45 min
Description: WEEK 1 Legs Day 3

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

- Start with a wide toed out stance and a barbell at your feet
- Pick up the bar and pull up to chin height, leading with the wrists 
- Maintain a tight core throughout the movement - Lower the bar down with controlled movement

Barbell sumo high pull

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- 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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Superset

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

Knee tucks

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

WEEK 1 Legs Day 3

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