Name: Playbook - Roedel Mims - Leg Day
Uploaded: 2022-12-19T14:03:52.990Z
Duration: 90 min
Description: Leg Day

Kent

My current leg day routine -
Light warm up
Prime the muscles
Heavy lift
Supplemental and accessory lifts
Core

Incline = 6
Speed = 2.5 - 3.5

Set treadmill incline and walk at a brisk pace

Treadmill - Incline Walk

- Stand with feet shoulder width apart
- Squat down until thighs are parallel to the floor
*Keep feet firmly planted and don’t let your knees cave inward

Bodyweight Squat

- Stand with your feet close together
- Step back and lower knee to the floor
- Step forward into the starting position
* Alternate legs and don’t bang your knee on the ground

Bodyweight Reverse Lunges

RPE = 8
(Start light and build to heavier weight)
- Position the bar on your upper back (NOT your neck) and lift it off the rack
- Take 2-3 steps back and make sure your stance is even and stable
- Take a deep breath and brace your core
- Begin to squat down keeping head and chest up
- Once you reach depth (at least thighs parallel) maintain balance throughout your entire foot and push back up
* Maintain stable stance and don’t allow knees to cave inward
** Strive to make every rep feel the same and move the same (light or heavy)

Barbell Back Squat

RPE = 6 or 7
- Place the balls of your feet on the platform and wedge knees under the pad
- Push up and remove the safety bar
- Lower slowly until you feel a nice stretch
- Push up as high as you can and hold for half a second at the top
* Remember this exercise isn’t a race. Better to keep a nice pace

Weighted Calf Raises

RPE = 6 or 7
- Standing with your feet close, toes out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels Elevated Goblet Squat

- Start with your back foot on a bench and take a big step out into a split stance
- Shift weight onto your front leg and lower your back knee down to the floor
- Lower down until both legs are at 90 degrees
- Push back up with your front leg and return to starting position
- Finish all reps on one side then switch legs
* Keep core tight to help with balance
** Toe can either be curled or flat on the back leg that’s on the bench

Rear Foot Elevated Split Squat

- Stand in a split staggered stance (Lunge)
- Shift weight forward until front leg covers your calf
- Tighten your core for balance and push back to starting position
- Finish all reps on one side before switching to the other leg
* If you’re unable to get to the required depth place a 5lb plate under the heel of your front foot

Leg Day

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