Name: Playbook - Shane Pace - W3/D3 Legs
Uploaded: 2022-10-14T17:31:17.902Z
Duration: 45 min
Description: W3/D3 Legs

Legs
 
- Barbell squat 
- RDL 
- 45 degree leg press 
- Seated leg curl 
- Leg extensions 
- Kneeling leg curl
- Alternating lunges
 
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

45 degree leg press

- 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

- 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

- 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

- Begin with a dumbbell in each hand
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

Alternating dumbbell lunges

W3/D3 Legs

Stephanie

W1/D1 Push

W1/D2 Pull

This was terrible, but in the best way possible!

W1/D3 Legs

W1/D4 Shoulders

W1/D5 Core/Calves

W2/D1 Push

W2/D2 Pull

Loved it … Couldn’t finish last 2 exercises had to leave for work

W3/D3 Legs

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