Name: Playbook - Samantha Skolkin - Week 2 Day 2
Uploaded: 2021-10-05T04:06:40.438Z
Duration: 90 min
Description: Week 2 Day 2

Sit in the leg press and plant your feet on the foot plate, together or up to a fist-width apart, whichever is most comfortable for you

Press the foot plate away from your torso and release the leg press from its locked position. This is your starting position.

Inhale. Bend your knees and lower the foot plate towards your torso until your knees almost touch your chest.

Extend your knees and press the foot plate away to return to the starting position, ensuring that your knees remain in line with your toes at all times.

Repeat for the prescribed number of repetitions before returning the leg press to its locked position.

Narrow Stance Leg Press

Hanging Belt Squats

Place the back of your torso against the back pad of the machine. If your machine has shoulder pads, place your shoulders underneath the pads.

Your legs should be in a close stance to target more of your quads since that’s what we are going for here. 

Extend your legs and release the safety handles. 

Slowly lower the weight by bending your knees until thighs are 90 degrees or below. 

Reverse the movement by driving into the platform and extending the knees and hips. 

Repeat for the prescribed amount of reps.

Hack Squat Narrow Stance

For this exercise you will need to use a leg extension machine.

First choose your weight and sit on the machine with one legs under the pad (feet pointed forward) the other leg will be tucked away from the pad underneath the machine. Place your hands on the handles on each side of the machine. 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 leg 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 leg to the maximum and squeeze. 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. Repeat for the recommended amount of reps and don’t forget to switch legs!!

Unilateral Leg Ext

Stand tall in front of a long and clear walkway.

Your feet should be hip-width apart, your chest up, and your core and glutes engaged. 

Take a big step forwards with your left foot, lowering until both your knees are bent at 90° and your front thigh is parallel to the floor.

Push off of your back (right) foot, bring it forwards and step straight into another forward lunge. 

Tip: You can come back to a standing position in between, and that’s a good place to start with the walking lunge, but it’s all the harder on your core if you try and stay as low as possible while moving forwards. 

Make sure you keep your torso upright and core braced as you move.

Week 2 Day 2

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