Name: Playbook - Pierre Vuala - Uncommon Leg Day
Uploaded: 2024-04-24T19:01:43.227Z
Duration: 50 min
Description: Uncommon Leg Day

This routine is more for the experienced lifter who has mastered the skill of mine to muscle connection, as well as effortless form. Do not try this if you don’t feel comfortable.

- perform movement on each leg
- Always keep the core engaged 
- Pressure should always be on the heal
- Complete each rep slow and controlled

Single leg hip thruster

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up
- perform movement on each side

Sissy squat

- 5 leg extensions with 5 sec Isometric hold 
- 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 with Iso Hold

*If you don’t have a Nordic machine, you can replace this with a regular Hamstring curl. 

- make sure ankles are secure
- Keep your core tight, straight and upright
- slowly fall over, controlled while keeping your body straight and supported
- As you get closer to the ground, brace her hands to catch your fall
- push off from the ground to bring yourself back up

Nordic Hamstring Curl

- Begin with hex bar in your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward
- Progressively increase weight

Hex bar Stiff legged deadlift

- 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

Uncommon Leg Day

I loved this the most!!! I felt like such a bad bad in the gym after 3 months break!!!

Vennduke

Thick Thighs Save Lives

I love legs and do them all the time it was intense

Base Burnout (Home)

Solid workout. Definitely was a new way for me doing the leg extensions with the 5 sec hold. Keep ‘em coming

MarQuis

Kill Quads

Yo today was a burner ! The leg combo at the end was definitely kind over matter especially after everything prior to it. Got through it though. 💪🏾

Uncommon Leg Day

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