Name: Playbook - Richard Duchon - week 2 legs
Uploaded: 2021-11-30T00:39:49.951Z
Duration: 75 min
Description: week 2 legs

Nando

-Stand with feet shoulder width apart with a barbell across your traps and upper shoulders. (not on the neck)
-Lower yourself into the bottom of a squat until your butt is at least knee height or lower.
-Pause in bottom position for 1-2 seconds
-Stand up out of the squat to full extension.
-Repeat

Pause Barbell Squat

- Load the sled to an appropriate weight. Seat yourself on the machine, planting one foot on the platform in line with your hip. Your free foot can be placed on the ground. Maintain good spinal position with your head and chest up.
- Supporting the weight, fully extend the knee and unlock the sled. This will be your starting position.
- Lower the weight by flexing the hip and knee, continuing as far as flexibility allows. Do not allow your lumbar to take the load by moving your pelvis.
- At the bottom of the motion pause briefly and then return to the starting position by extending the hip and knee.
- Complete all repetitions for one leg before switching to the other.

Single Leg Press

- Stand with your feet shoulder width apart.
- Holding two dumbbells by your sides, bend at the hips, keeping your knees soft and feet planted on the floor.
- With arms straight, reach toward the space between your feet as far as you feel comfortable without rounding through your lower back or losing the feeling of having your feet planted into the floor.
- To stand, press the floor away.

Dumbbell Romanian Deadlift

- 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

SUPERSET

-Stand with both feet together while holding a dumbbell in each hand with a bench a few feet behind you.
-Lift and reach one leg back and place your foot on the bench.
-Lower yourself down with the leg on the floor as the primary mover. 
-Stand up out of the bottom to full extension.
-Repeat

Bulgarian Split Squat

- 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.

week 2 legs

Community

More workouts from Richard Duchon