Name: Playbook - Shane Pace - W1/D3 Legs
Uploaded: 2022-10-14T17:31:19.789Z
Duration: 45 min
Description: W1/D3 Legs

Legs 

- RDL’s 
- Lying leg curl 
- Single leg dumbbell RDL
- Seated leg curl
- Barbell Squat
- Hack squat 
- 45 degree leg press 
- Leg extensions into walking lunges 
 
Complete each exercise for 4 sets with repetition ranges in-between 8 & 10 Take 60 seconds rest between sets. 

If you are lifting weight with rep ranges in between this range you should start to be feeling the burn on the 6th rep, if you’re not then the weight is too light. Push yourself and start to test your limits. You’re an advanced athlete.

- 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

- Lie face down on the leg curl machine, stretching your legs out fully
- The roller pad should rest a few inches over your calves, just above the heels
- Grasp the support handles on each side of the machine
- Exhale and flex your knees, pulling your ankles as close to your glutes as you can
- Keep your hips firmly on the bench.
- Hold briefly at full contraction 
- Inhale as you return your feet to the starting position in a slow and controlled movement

Lying leg curl

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbell toward the floor
- Lift back up engaging your glutes and hamstrings
- Complete desired reps then repeat on the opposite side

Dumbbell single leg RDL

- 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 leg curl

- 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

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

Hack squat

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

45 degree leg press

- 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
- Complete desired reps
- Then immediately complete bodyweight walking lunges for desired reps

W1/D3 Legs

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