Name: Playbook - Raymil Samuel - W1/D3 Legday
Uploaded: 2024-04-03T22:12:26.006Z
Duration: 90 min
Description: W1/D3 Legday

Denise Aguiar

Legday

Leg extension 4x8-15
Leg press 4x8-15
Dumbbell Bulgarian split squat 4x8-15
Dumbbell sumo deadlift 4x8-15
Dumbbell deadlift 4x8-15
Laying hamstring curls 4x8-15
Standing valve raises 4x15
Seated calve raises 4x15

Leg only bike

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

Side squat stretch

Warm up

- 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

*Increase the weights after every set

Leg extensions

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

*increase your weights after every set to get stronger but focus on your form and stay safe

Leg press (quad focused)

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

*increase your weights after every set to get stronger but focus on your form and stay safe

Dumbbell bulgarian split squat

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

*increase your weights after every set to get stronger but focus on your form and stay safe

Dumbbell sumo squat

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground and keep your lower back straight, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

*increase your weights after every set to get stronger but focus on your form and stay safe

Dumbbell deadlifts

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

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

W1/D3 Legday

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