Name: Playbook - Zone 247 - W1/D3 Legs
Uploaded: 2023-11-14T13:24:31.033Z
Duration: 60 min
Description: W1/D3 Legs

Revitalise your lower body with this intense leg workout. Kick off with squats for overall strength, then mix in lunges and leg press for targeted muscle engagement. Incorporate variations like leg extensions for a well-rounded session. Finish strong with some calf raises and stretching for sculpted, powerful 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

Smith Machine Back Squat

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg Press - Low / Narrow Stance

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking Lunges With Dumbbells

- 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

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

Lying hamstring leg curls

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

Standing Calf Raise

W1/D3 Legs

W1/D1 Chest & Triceps

W1/D2 Back & Biceps

W1/D3 Legs

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