Name: Playbook - Richard Brindley - W8/D3 Leg Day
Uploaded: 2023-01-04T17:23:19.802Z
Duration: 45 min
Description: W8/D3 Leg Day

WORKOUT DETAILS:
Glutes, Hamstrings, Hips, Quads and Calves
- Back Squats
- Dumbbell Single Leg RDL’s
- Leg Extensions
- Split Squats
- Dumbbell Side Lunges

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

1. Grip the bar just outside shoulder width.
2. Plant your feet at hip-width. Point your toes slightly outwards. 
3. Take a deep breath, brace your core and begin to drop into a deep squat, slowly sitting your hips back and bending your knees. Drop until - at minimum - your upper legs are parallel to the floor or - at maximum - your hamstrings touch your calves.
4. Push through the floor with your heel, straighten your legs and extend your hips to get back to starting position.

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

Back Squats

1. Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor. 
2. Hinge at your hips, and lower your torso until it’s almost parallel to the floor.
3. Tap the floor and lift back up engaging your glutes.

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

Dumbbell Single Leg RDL

1. Sit on the machine with the pad at the bottom of your shin.
2. Extend one leg engaging your quad.
3. Pause at the top and lower slowly.
4. Work both sides.

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

Single Leg Extensions

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. Place your feet hip-width apart, and dumbbells at your sides.
2. Take a big step to the side.
3. Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle.
4. Keep opposite leg only slightly angled
5. Return to the starting position by extending your hip and knee.
6. Once they are straight, bring your foot back in to a standing tall position.

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

Dumbbell Lateral Lunge

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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

Ashley Rudd

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