Name: Playbook - Tori Elizabeth Fit - Friday: Leg Day
Uploaded: 2025-12-04T19:59:08.382Z
Duration: 50 min
Description: Friday: Leg Day

Kailey

- 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

- Set the bar in the rack at the appropriate height
- Position yourself under the bar, racking it across the back of the shoulders and traps
- Un-rack the bar, then position your feet in a medium stance position (shoulder-width apart)
- Inhale and brace, then begin to squat down by simultaneously flexing at the hips, knees and ankles
- Descend until your upper thighs are parallel or slightly below parallel to the floor
- Press your mid-foot and heels into the ground as you begin to stand up, keeping your chest high, squeezing your glutes, allowing your knees to straighten and your hips to travel forward, returning to your starting position

Barbell Back Squat

- 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

- Stand facing a box or bench with your feet together, holding a dumbbell in each hand at your sides
- Begin the movement by stepping up, putting one foot entirely on top of the box or bench
- Extend through the hip and knee, pushing through the heel of your foot to stand up onto the box or bench
- Flex the working hip and knee, reversing the movement back down to the floor with control
- Complete desired reps then repeat on the opposite side

DB Step Ups

- 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

Friday: Leg Day

Monday: Pull Day + Abs

Tuesday: Glutes + Hamstrings

Wednesday: Full Body

Thursday: Push Day + LISS

Had to take a few months off and finally getting back to it today. This felt great!!

Friday: Leg Day

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