Name: Playbook - Steven Cao - Leg day - primarily using free weights
Uploaded: 2024-02-12T07:01:51.918Z
Duration: 60 min
Description: Leg day - primarily using free weights

1. BARBELL SQUATS 
- 3 top working sets ( 4-6 reps) , 
- 1 back off set (10-14 reps), 2-3 min rest between sets.
  2. BARBELL SQUATS ( CLOSE STANCE)
- 3 working sets (10-15 reps) , 60 seconds rest between sets.
3. HEX BAR DEADLIFTS
- 2 top working sets 8-12 reps
- 1 back off set 10-15 reps, 2-3 min rest between sets.
 4. Single Leg Bulgarian Squats l
- 3 working sets 10-15 reps per side, 60-90 seconds rest between sets.
5. STIFF LEG USING MACHINE ( alt : DB STIFF LEGS OR BARBELL STIFF LEGS) 
- 3 working sets 10-15 reps, 60-90 seconds rest between sets.

LOW INTENSITY CARDIO
CARDIO GOAL- KEEP HEART RATE BETWEEN 125-140 BPM FOR THE DURATION OF TIME.

Cardio duration for fat loss: 
Beginner : 18-30 minutes 
Advanced : 35-45 minutes 

Cardio duration for muscle building : 
12-18 minutes 

TREADMILL SETTINGS: 
3.2-3.5 speed 
12-15 incline 

STAIR-MASTER SETTINGS :
Level 5-8

- 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

Barbell back Squat - close stance

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Hex bar deadlifts

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

Dumbbell bulgarian split 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

Leg day - primarily using free weights

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