Name: Playbook - Ryan Gardner - Your legs need this
Uploaded: 2024-11-06T19:55:19.442Z
Duration: 45 min
Description: Your legs need this

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

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

Hamstring curls

Your legs need this

Pull day!

Leg day

Your legs need this

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