Name: Playbook - Zone 247 - Legs
Uploaded: 2023-11-13T21:38:09.067Z
Duration: 45 min
Description: Legs

- 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

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

Leg press (quad focused)

- 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

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

Hamstring curls

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

- Push through the balls of your feet
- Engage your calves as you go up

Standing smith machine calf raise

Legs

Taylor

First day and feeling it for sure!! I love that there is video that goes with the certain exercise!!

Haylie

Fitwi

What a m workout!!! Trying to catch my breath after that! Never knew my back would ever feel like that after a back workout! Tony’s workout are always just fire 🔥🔥🔥

Legs

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