Name: Playbook - Rod and Leticia Gardner - Monster Leg Day
Uploaded: 2022-05-19T18:04:18.575Z
Duration: 45 min
Description: Monster Leg Day

Rashad

Kevin Marquez

Man my wife gave me her login and told me about this workout and man this one is a killer but I love the burn thanks for a killer leg workout brother

Tiffany

This leg workout is crazy!
I can’t feel my legs!💯💪🏾😤

Jonathan

Omg!!!!! Monster is not the word I couldn’t even fully complete the workout

Increase weight when reps decrease 

Leg extensions warm-u
- 3 sets |   12 to 15 reps lightweight

Leg press:
- Warm-up 10 reps light away
- Set 1 and 2 | 12 to 15 reps
- Set 3 and 4 | 10-12 reps or failure
- Rest 90 seconds after 4th rep 
- Set 5 | 10-12 reps or until failure 

Hack Squat: 
- Set 1-4 | 8-10 reps or failure 
- Rest 90 sec after 4th set 
- Set 5 | 8-10 reps or failure 

Leg extensions:
- Set 1-4 | 8-15  reps or failure 
- Set 5 | 8-10 reps 

Smith Machine Squat :
- Set 1-4 | 8-10 reps or failure 
- Rest 90 sec after 4th set 
- Set 5 | 8-10 or failure 

Standing barbell lunges ( or dumbbell):
- set 1 - 3 | 8-10 reps 

Lying Hamstring Curls :
- Set 1- 3 | 8- 10 reps or failure 
- Set 4 | 10-12 reps 

Straight Leg Deadlifts :
- 4 set | 8-10 reps 

Seated Leg Curls :
- Set 1- 3 | 10-12 reps

- Sitting on machine, lift legs up with power and slower lower

Leg Extensions

Warm Up

- 10 leg press at light weight 
- Set 1 and 2 | 12 to 15 reps
- Set 3 and 4 | 10-12 reps or failure
- Rest 90 seconds after 4th rep 
- Set 5 | 10-12 reps or until failure

- On machine, place your feet directly under your hips 
- Drive your heels into the platform and push away 
- Keep your spine long and core engaged

Leg Press Narrow (light weight)

Leg Press Narrow

Leg Press

- Set 1-4 | 8-10 reps or failure 
- Rest 90 sec after 4th set 
- Set 5 | 8-10 reps or failure

- Place barbell at shoulder 
- Leaning against the barbell, step feet forward slightly 
- Drive weight into heels as you hinge at the hips to come into a squat position 
- Keep your spine long and core engaged throughout

Barbell Hack Squats_

Hack Squat

- Sitting on machine, lift legs up with power and slower lower

- Set 1-4 | 8-15  reps or failure 
- Set 5 | 8-10 reps

- Set 1-4 | 8-10 reps or failure 
- Rest 90 sec after 4th set 
- Set 5 | 8-10 or failure

Barebell Squat

Smith Squat Machine

Dumbbell Lunges

- Lay on the machine and bend at the knees as you curl your heels towards your glutes 
- Move in a slow and controlled manner

Hamstring Curl

- Stand with feet directly under your hips 
- Hinge at the waist and lift the barbell, allowing it to track up your legs 
- Hinge at the hips and bend the knees to lower 
- Keep your spine long and core engaged 
- Exhale on the way up, inhale on the way down

Monster Leg Day

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