Name: Playbook - Roger Snipes - W1/D4
Uploaded: 2021-01-18T11:46:39.195Z
Duration: 45 min
Description: W1/D4

Legs
Stiff leg deadlift 4 x 8-10
Seated hamstring curl 4 x 6-8
Leg extensions 4 x 10-12 (single leg)
Abductor machine 4 x 12-15

-Stand with your feet shoulder-width apart holding a barbell in an overhand grip (palms facing you). Your knees should be slightly bent and the aim is to maintain this slight degree of flex throughout the movement.
-Bend at your hips and lower the barbell, keeping your back straight. Lower until you feel the stretch in your hamstrings and glutes, and then slowly straighten back up. Keep the bar close to your body throughout and avoid jerky movements – keep it slow and controlled.

Stiff leg deadlift

1) Take a seat on the machine with your back placed comfortably against the pad.
2) Position your lower leg against the pad of the extended lever, adjust the lap pad so that it is securely holding your legs in position. The lap pad should be between the knees and the hip.
3) Whilst your toes are facing forwards, make sure that your legs are levered in with the machine comfortably, but are also fully extended directly in front of you.
4) Whilst breathing out (exhaling), flex your knees using just your hamstrings; this should pull the lever inwards. Continue to do so until the machine is pulled back far enough that it is almost hitting the back of your thighs.
5) Throughout the movement, there should be no movement except from your legs. Your upper body should be kept stationary throughout the entire movement.
Ensure that your body is comfortable and stationary as doing otherwise could lead to lower back problems or hamstring strain.
6) As the contraction is felt at the thigh muscl

Seated hamstring curls

"- For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.
- Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- Slowly lower the weight back to the original position as you inhale, e

Leg extensions

- Sit at an abductor machine with your feet on the footrests and your hands on each handle grip. Your thighs will be on the inside of the leg pads. This is your starting position.
-Exhale as you push your legs against the thigh pads, separating your legs as far as possible.
- Hold for a moment and then inhale as you slowly return to the starting position.
-Repeat for a complete set.

W1/D4

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