Name: Playbook - Pauline Perina - HEAVY LEG DAY!
Uploaded: 2023-10-13T15:02:21.249Z
Duration: 45 min
Description: HEAVY LEG DAY!

4 exercises to perform for a required number of reps and sets 
Go heavy!

Perform the required number of reps for each squat without taking any rest between the moves (this is a superset)

Take 1 min rest after completing both exercises

- Stack the barbell in front of your shoulders, connecting your fingers to the lower grip on both sides of your shoulders to support it. 
- Push your elbows up and look forward.
- Sit on your hips, bend your knees, and go down. 
- Make sure your knees are aligned and your chest stays upright, resisting pressure to fall forward.
- Lower it until your thighs are level with the ground – or as low as your mobility allows – and then back to the starting position.

Barbell front 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 back squat

Barbell Front & Back Superset

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position
- 4 sets x 10-12 reps

Leg press - mid stance

- 4 sets x 12 reps (go heavy) 
- Increase weight as the number of reps lower down (go heavy!!!!) 
-Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- 4 sets x 10 reps 
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

HEAVY LEG DAY!

Glute Workout - Smith Machine

GLUTE-FOCUSED WORKOUT

Sanaa

Full Leg Workout

The struggle was REAL in a great challenging way!!!

HEAVY LEG DAY!

More workouts from Pauline Perina