Name: Playbook - Tori Elizabeth Fit - Friday: Leg Day
Uploaded: 2025-12-04T19:59:08.337Z
Duration: 55 min
Description: Friday: Leg Day

Taylor

- 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

- 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

- 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 upright, holding a dumbbell in each hand at your sides
- Then split your feet, moving one foot forward and placing your entire foot on top of the elevated surface, the other foot back into a staggered split stance
- 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 elevated front foot, extending both legs to raise yourself back up
- Complete desired reps then repeat on the opposite side

Front Foot Elevated DB Split 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

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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