Name: Playbook - Tay Marsh - Legs
Uploaded: 2022-12-04T18:23:01.723Z
Duration: 60 min
Description: Legs

Complete the warm up on the “warmup” tab. 

Exercise 1: Barbell back squat 
Exercise 2: Dumbbell sumo deadlift 
Exercise 3: Dumbbell bulgarian split squat 
Exercise 4: Barbell RDL 
Exercise 5: Lying 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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up
- Increase weight of the dumbbell after each set as long as your form is good and you’ve completed the reps.

Dumbbell Goblet Squat

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- 4 sets of 12 on EACH leg.

Dumbbell Bulgarian Split Squats

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying Hamstring Leg Curls

- 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

Legs

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