Name: Playbook - Rick de Veth - Wk 1: Functional legday
Uploaded: 2023-02-12T19:15:22.857Z
Duration: 60 min
Description: Wk 1: Functional legday

This legday is focussed on improving your glutes, hips & quads. So you can generate more power and speed while running and hiking

Not your regular legday but efficient as hell!

- From a bended position 
- Grab the sled and walk nackwards pulling the sled with you
- Use a belt or cable to pull the sled 
- Add weight when you’re quads are feeling 
Fresh after 5 min 
- 20-60kg on the sled is my advise

Sled pull

Use some cables or poles to assist you untill you can do them without any assistance.

Focus on the hips and glutes
After left & right take the minute rest

Pistol squat

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Challenge yourself to use a foam roller or bench and push your heels from there

Glute bridge

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
- use dumbells to increase weight
- train both legs before rest

Dumbbell bulgarian split squat

Do your calf raises from the floor to increase your range of motion.

Stand against the wall and pull your toes to your shin, you will feel the burn after a couple reps

- Stand on one foot with your other foot behind your calf
- Lift up onto your toes and engage your calf

Single leg calf raises (bodyweight)

Pull your toes to your shin while standing against the wall with your back

Wk 1: Functional legday

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