Name: Playbook - Shailey and Sammy Collier - W2/D1 Legs
Uploaded: 2021-12-29T03:14:14.467Z
Duration: 45 min
Description: W2/D1 Legs

LEGS:

BARBELL RDL:
- 1 warm-up set 12-15 reps
- 4 working sets, increasing weight each set 6-10 reps 
**drop set each set with minimum 5 reps each drop**

LEG EXTENSIONS: (2-second squeeze at the top of motion each rep)
- 3 sets increasing weight each set 8-12 reps 
- 2 HEAVY SETS 6-8 reps 
**drop set each set 1x with single leg alternating reps to failure, minimum 3 each leg** 

DB BULGARIAN SPLIT SQUAT: (each leg)
- 2 sets increasing weight each set 8-12 reps 
- 2 sets HEAVY 5-8 reps 
**drop set each set with bodyweight reps to failure, minimum 5 reps**

SUMO DEADLIFTS: 
- 1 warm-up set 15 reps  
- 3 sets increasing weight each set 8-12 reps
- 2 HEAVY sets/ 5-8 reps
**super set each set with DB sumo stance squat**

INCLINE SINGLE LEG PRESS: (each leg)
- 3 sets increasing weight each set 8-12 reps 
**once you hit failure, burnout each set with traditional close/low stance press to failure**

- 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

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated leg extension

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads. Alternating one leg at a time.
- Pause and squeeze at the top and lower slowly

Leg extensions single leg reps

Leg extension dropset

DB BULGARIAN SPLIT SQUAT: (each leg)
- 2 sets increasing weight each set 8-12 reps 
- 2 sets HEAVY 5-8 reps 
*drop set each set with bodyweight reps to failure, minimum 5 reps

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

DB Bulgarian

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

Bulgarian Split Squat/ bodyweight reps

Bulgarian Split Squat dropset

- 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

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat

Sumo deadlift superset

- Position foot midway on platform
- Lower slowly and push through your heel

Single leg press

- Position feet low and close together on platform
- Lower slowly and push through your heel

W2/D1 Legs

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