Name: Playbook - Roberto Portales - DEC 26 - Legs (Strength)
Uploaded: 2023-02-07T04:22:51.670Z
Duration: 60 min
Description: DEC 26 - Legs (Strength)

It’s been awhile but I am back and ready to keep going

Ryan

Alberto

Let’s see how strong your legs are! We’ll do this workout every 6 weeks to keep tracking your strength progress. Make sure to properly warm up first and watch the overview video for the week before starting.

- Squats: 2 warm up sets x 10-12 reps
- Squats: 3 working sets x 6-8 reps
- Deadlifts: 2 warm up sets x 10-12 reps
- Deadlifts: 3 working sets x 6-8 reps
- Leg Press: 3 working sets x 6-8 reps
- Leg Extensions: 3 working sets x 6-8 reps
- Lying Leg Curls: 3 working sets x 6-8 reps
- Seated Leg Curls: 3 working sets x 6-8 reps

Make sure to stretch the muscles you just lifted for 10 minutes afterwards!

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Squats (Warm Up Sets)

Squats

- Approach the bar so that it is centered over your feet
- Your feet should be about hip-width apart
- Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up and your back straight, driving through the heels to move the weight upward
- After the bar passes the knees pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor

Deadlift (Warm Up Sets)

Deadlifts

- Keeping your back flat against the pad
- Place you feet in the middle of the platform, about shoulder width apart
- Lower your legs towards your chest
- Drive through your heels to press the weight back up to starting position

Leg Press

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- Lie face down on the leg curl machine, stretching your legs out fully
- The roller pad should rest a few inches over your calves, just above the heels
- Grasp the support handles on each side of the machine
- Exhale and flex your knees, pulling your ankles as close to your glutes as you can
- Keep your hips firmly on the bench
- Hold briefly
- Inhale as you return your feet to the starting position in a slow and controlled movement

Lying Leg Curls

- Adjust the seated leg curl machine to position the footpad just above your heels
- Sit upright and engage your abs as you position your legs in front of you
- Begin to curl your legs back slowly towards you and flex your calf muscles as you do so
- Return to the starting position by extending the legs forward

DEC 26 - Legs (Strength)

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