Name: Playbook - Richard Brindley - W2/D3 Leg Day
Uploaded: 2023-01-04T17:23:19.757Z
Duration: 45 min
Description: W2/D3 Leg Day

WORKOUT DETAILS:
Glutes, Hamstrings, Hips, Quads and Calves
- Crab Walks
- Barbell Hip Thrusts
- Bulgarian Split Squats
- Barbell Walking Lunges
- Box Jumps
- Pistol Squat

*Always choose weight/resistance that's comfortable and controllable.

1. Start in a squat position with your hands together and keep a neutral spine posture.
2. Keep your head looking straight ahead.
3. Engage your glutes and begin sidesteps,  whilst maintaining your squat position.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Crab Walks

1. Sit on the floor with your back to the side of a bench and rest a loaded barbell over your hips. It may make the exercise more comfortable to use a barbell pad.
2. Lean the top of your back against the bench and bend your knees at 90 degrees. 
3. Push through your feet to extend your hips, and the bar, straight up until your upper legs and torso are parallel. 
4. Hold and contract your glutes.
5. Slowly lower the weight back into starting position.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Barbell Hip Thrusts

1. Hold a dumbbell in each hand and stand upright, facing away from the side of a flat bench.
2. Lift one foot up and put the top of it flat down on the bench behind you.
3. Squat down on your planted leg by dropping your hip and bending your knee, at 90 degree angle.
4. Briefly pause at the bottom of the squat.
5. Push through your heel and glute to extend your hips and straighten your leg back up into starting position. 
6. Keep your hip, knee and ankle in line throughout.

Tip: Keep your planted foot relatively close to the bench to maximise your glute engagement.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Bulgarian Split Squat

1. Start with a barbell on your upper back.
2. Step forwards with one leg and plant your weight on your front foot.
3. Lower yourself into a lunge position on your front leg, dropping your back knee until it almost touches the floor.
4. Drive through your heel to extend your front leg back up.
5. Lift your back foot up and forwards to join your front foot to starting position.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Barbell Walking Lunges

1. Stand a few inches in front of the box.
2. Press hips back, lower down and jump on top of the box.
3. Aim to land softly on the box.
4. Complete the movement by standing up tall before stepping down with one foot at a time back into starting position.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Box Jumps

1. Extend arms and one leg out in front of you.
2. Bend one knee, keeping chest high and eyes forward.
3. Hinge at the hips and lower your butt as close to your heel as possible.
4. Squeeze your glutes and drive through your heel to stand back up.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Pistol Squat

W2/D3 Leg Day

W1/D1 Push Day

W1/D2 Pull Day

W1/D3 Leg Day

W1/D4 Active Recovery

W1/D5 Hypertrophy

Enjoyed this today. Gym was quite busy so it was good to get a bench in the corner and achieve most of the circuit without having to wait for others to finish with equipment

W2/D3 Leg Day

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