Name: Playbook - Quinton Pulliam - Legs B
Uploaded: 2024-05-18T19:05:11.510Z
Duration: 60 min
Description: Legs B

Jacob

Jaidyn

Steven

Leg Focused Upper Body Day
Focus on:
-Quads
-Hamstrings
-Calves

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chest and eyes up
- Press up through your heels back to starting position

HS Bodyweight Squat

- Slowly lower the DBs 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
- Drive your hips forward and use your hamstrings to power back to standing

HS DB Stiff Leg Deadlift

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

HS DB Sumo Squat

- Start with one foot elevated on solid surface
- Keep a slight bend at the front knee
- Hold DB or DBs in hands 
- Come straight down until your knee touches the floor and explode back to starting position
- Repeat for opposite leg

HS DB Split Squat

- Stand holding a DBs at sides 
- Roll up onto your toes 
- Lower and repeat

HS Calf Raises

Legs B

Great workout for intermediate lifters or someone like me who’s trying to get back into lifting and only have DBs for now.

Dominic

In a hotel for 2 weeks - these workouts are a life saver

George

Already feel the workout!! Good workout for someone who dont have the time to go to the gym. Thanks!!

Christine

Push A

Shann

Nice option after being snowed in this weekend. Great pump!

Tyler

Pull A

Damn first workout started with legs I'm soaked gonna feel this tomorrow 😅

Bram Delanoy

Legs A

james

Matthew

Abs & Core A

REST

One of the best home alternative workouts I have ever done! The pump feels incredible

Alex

Push B

Pull B

Abs & Core B

First time running in a long time. Pushed thru the chin splints rather then calling it quits like usual.

Legs B

Community

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