Name: Playbook - Rog Gardin - W2/D3 - Legs
Uploaded: 2023-03-15T02:44:40.393Z
Duration: 75 min
Description: W2/D3 - Legs

Treadmill Run

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring Curls

- 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

- For the first 3 sets, you will be working to find your 8 rep max (RM) weight. Once you find this number, record it for your personal records. 
- Your 4th set will be 12 reps, however the weight that you do will be -20% of your 8RM.

Barbell Squat (Work to 8RM, -20% of 8RM)

- With the heels supported in an elevated position, perform a goblet squat with a dumbbell in the front rack position.
- Next, perform a forward lunge and return to the elevated position.
- Perform another elevated goblet squat, followed by a forward lunge with the opposite leg.
- This sequence completes a full repetition.

Goblet Squat Complex

- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward

Dumbbell Curtsy Squat

- Perform a full air squat followed by 2 half squats for 1 repetition

Air Squat Pulses

DB Curtsy Squat + Air Squat Pulses

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell Walking Lunges (Short)

Barbell Walking Lunges (Long)

BB Walking Lunges (Short + Long)

W2/D3 - Legs

OMG MY Chest and biceps are killing me!! I love it

W2/D3 - Legs

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