Name: Playbook - Shane Pace - W1/D3 Legs
Uploaded: 2022-10-14T17:31:20.806Z
Duration: 45 min
Description: W1/D3 Legs

Legs
 
- RDL into dumbbell RDL partials
- Lying leg curl superset with dumbbell RDL’s
- Kneeling leg curl 
- Seated leg curl 
- Barbell squat
- 45 degree leg press
- Hack squat (close feet)
- Leg extensions into walking lunges
 
Complete each exercise for 4 sets with repetition ranges in-between 10 & 12. Take 60 seconds rest between sets.

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
- Complete full reps then partial reps

Dumbbell RDL into partial RDL

Lying leg curl superset with dumbbell RDL’s

- 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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Superset

- Position yourself on the leg curl machine so that your working leg is secured under the padded lever
- Grab the support handles and lean your torso forward
- Then, flex your hamstrings and curl the weight all the way up with your working leg until the foot pads touch your glutes
- Slowly lower your leg back down but don’t lock out your knees
- Complete desired reps then repeat on the opposite side

Kneeling leg curl

- 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 squats

- 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

- 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

- 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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