Name: Playbook - Tori Elizabeth Fit - Friday: Leg Day
Uploaded: 2025-12-04T19:59:07.963Z
Duration: 50 min
Description: Friday: Leg Day

Went by pretty quick but I got so sweaty haha

Catrina

- 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 on the platform directly in front of you at a close hip-width foot stance (By bringing your feet closer together you will work the outer thigh muscles)
- 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 - Narrow Stance

- Find yourself a bench, step, box or any other contraption that you can rest a foot on, it needs to be about knee height
- Hold a dumbbell in each hand at your sides
- Get into a lunge position with your torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your front leg should be about 2 ft in front of the bench
- Lower down by flexing at the hips and knee until your front thigh is almost horizontal, keeping your knee in-line with the toes
- Drive up through your front heel, extending the hips and knee back to starting position
- Complete desired reps then repeat on the opposite side

DB Bulgarian Split Squat

- Sit on the ground with a bench or box behind you, position the bar above your hips, your knees bent and both feet planted firmly on the ground
- Lean back so your upper back and shoulders are on the bench 
- Drive your back towards the bench, pull your belly tight and keep your back flat, raising the glutes slightly off the floor
- Lock your torso in so that the hips move up and down, almost as if your torso is a lever
- Drive your hips upward, lifting the barbell until your knees are bent to 90°, your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips to starting position with control

Barbell Hip Thrust

- 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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