Name: Playbook - Shane Pace - Legs
Uploaded: 2022-10-14T17:31:21.802Z
Duration: 45 min
Description: Legs

- Barbell squats 
- Barbell RDL 
- Hamstring slides 
- Cossack squat 
- Dumbbell split squat 
- DB Glute Bridge 
- Elevated Glute bridge 
- DB prone leg curl 
 
Complete each exercise for 3 sets with repetition ranges in-between 12 & 15. Take 60 seconds rest between sets.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- 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

- Lying on your back with legs straight and heels on top of sliders
- Raise your body slightly off the floor
- Pull the sliders toward you by bending your knees
- Push the sliders back out by straightening your legs

Hamstring curl on sliders

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Dumbbell cossack squats

- Begin with a dumbbell in each hand
- Step one foot on the behind you into a split stance 
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

Dumbbell split squats

- Lying on your back, hips and knees bent and feet flat on the ground
- Place a dumbbell on your hips
- Push through your heels to raise your hips up into a glute bridge
- Squeeze your glutes as you come up
- Pause at the top and lower with control

Dumbbell glute bridge

- Lying on your back with both feet elevated onto a bench
- Raise one leg up
- Push through your working legs heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Complete desired reps then repeat on the opposite side

Single leg glute bridge (elevated)

- Hold the dumbbell sandwiched between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings
- Lower the dumbbell with control

Legs

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