Name: Playbook - Richard Duchon - legs (compound focus)
Uploaded: 2021-07-19T01:03:57.895Z
Duration: 90 min
Description: legs (compound focus)

Great leg workout!! 😮‍💨😮‍💨🔥🔥

Will

Darrell Jebb

Arne Colman

- Select the weight you would like to use, then adjust back to desired angle.
- Position feet on foot plate shoulder width apart and toes pointed slightly outward.
- Press shoulders and back into back pad by extending legs.

Leg Press

Barbell reverse lunge

Pause barbell Romanian deadlift

-Stand with feet shoulder width apart while holding a dumbbell by its end at your chest goblet style. 
-Lower your body into the bottom of a squat.
-Stand ¼ of the way back up and then return to the bottom.
-Stand all the way up now to full extension.
-Repeat

Dumbbell 1-1/4 Front Squat

- Select the weight you would like to use, then adjust back pad so that when seated, your knees align with the machine’s axis of rotation.
- Comfortably position shin pad and apply light pressure.
- Grasp handles and stabilize body.
- Push forward and up against the pad until your legs are straight in front of you.

Leg Extension

- Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you without locking your knees. Your torso and the legs should make perfect 90-degree angle. Now carefully place your toes and balls of your feet on the lower portion of the platform with the heels extending off. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
- Press on the platform by raising your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Hold the contracted position by a second before you start to go back down.
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.

legs (compound focus)

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