Name: Playbook - Shailey and Sammy Collier - W1/D3 Legs
Uploaded: 2022-04-25T00:37:01.999Z
Duration: 45 min
Description: W1/D3 Legs

Bernard

Legs:

Warm-up: 
- Bodyweight walking lunges 25 reps (as many sets as necessary to complete)

Workout:
 Superset:
- Dumbbell Stationary lunges 3 x 8-12 reps (HEAVY)
- Stationary Bodyweight Lunges until failure

- Barbell box squats (Smith Machine Optional) 3 x 8-12 reps (increasing weight) *drop set the third set once until failure
- Seated hamstring curl 3 x 8-12 reps (increasing weight) *drop set each set once until failure
- Leg extensions 3 x 8-12 reps (HEAVY) drop set third set until failure

Superset:
- Standing calf raises (toes elevated) 3 x 6-10 reps (HEAVY)
- Bodyweight calf raises (toes elevated) until failure

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Bodyweight walking lunges

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

DB double lunges

Bodyweight lunges

Superset

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Smith machine box squats

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- 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

- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Smith machine standing calf raise

- Push through the balls of your feet
- Engage your calves as you go up

Standing toes elevated calf raise

W1/D3 Legs

Lance

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Simple, easy to follow directions. Until I know what I'm doing, this is what I need

It would be helpful if the description provided on the start page is also included in the demonstration tracking page

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