Name: Playbook - Tori Elizabeth Fit - Friday: Leg Day
Uploaded: 2025-04-17T00:06:56.931Z
Duration: 55 min
Description: Friday: Leg Day

Shaking on the final wall sit. 🔥 Good start to the weekend!!

Jordyn

LEGS WERE SHAKING!!! Omg such a hard one!

Kathleen

- Sit down on the machine and place your feet high and wide on the platform directly in front of you (Placing the feet higher up on the foot pad encourages the hamstrings and glutes to activate)
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you (Make sure that you do not lock your knees)
- Your torso and the legs should make a perfect 90 degree angle
- As you inhale, slowly lower the platform by flexing at the hips and knees, until your upper and lower legs make a 90 degree angle
- Pushing through the mid-foot and heels, drive the platform up to the starting position, by extending at the hips and knees, as you exhale
- Repeat for the desired number of reps, locking the platform in the safety pins properly once you are done

Leg Press - High/Wide Placement

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, lower dumbbell
- Pulse in position
- Stand up to full extension

Dumbbell sumo squat to pulse

- Adjust the seat so that the knees are directly inline with the axis of the machine
- Select the desired resistance on the weight stack and insert the pin
- Sit down and position your shins behind the pad at the base of the machine
- Take a deep breath and extend your legs as you flex your quadriceps, keeping yourself sitting flat on the machine
- As you lock out the knees, exhale to complete the repetition
- Lower the weight slowly until your feet are no further back than the knees and the thighs are fully stretched

Leg Extension Machine

- Begin standing with your feet about hip-width apart, holding a weight in each hand at your sides
- Take a long step forward with one leg, maintaining an upright posture and allowing both knees to bend simultaneously
- Descend until your back knee nearly touches the floor
- Drive through the heel of your front foot, extending both legs to raise yourself back up
- Step forward with your opposite foot, repeating the lunge on the opposite leg
- Alternating back and forth, walking forward

Weighted Walking Lunges

- Lay face down on the hyperextension bench, tucking your legs securely under the ankle pads
- Adjust the upper pad if needed so your thighs are flat against the pad, leaving enough room for you to bend at the waist without any restrictions
- With your body straight, cross your arms in front of you
- Start bending forward slowly at the waist as far as you can while keeping your back flat
- Lowering until you feel a deep stretch in the hamstrings and you can no longer lower without rounding the back
- Raise your torso back up to starting position with control

Back Extensions Body Weight

- Stand with your back against a wall and engage your core to push your lower back against the wall
- Walk your feet forward until you lower enough that your hips and knees are bent to 90 degrees, your thighs parallel to the floor and your back is still completely pressed against the wall (Holding a weight of your choice in your hands or placed on top of your legs)
- Hold this position with your core engaged for the desired time

Weighted Wall Sit

Friday: Leg Day

Monday: Push Day

Tuesday: Hamstrings + Booty

Emma

Wednesday: Full Body

Thursday: Push Day + LISS

Monday: Push Day + LISS

Tuesday: Glutes + Hamstrings

Thursday: Pull Day + Abs

Victoria

Great! I feel so excited and encouraged to keep going. I can’t wait to feel stronger and healthier.

Friday: Leg Day

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