Name: Playbook - Trent Obermoeller - Legs (DAY 3 WORKOUT 1)
Uploaded: 2023-01-24T22:28:29.777Z
Duration: 60 min
Description: Legs (DAY 3 WORKOUT 1)

Day 3 of 75 hard. 1st workout today is a leg day. Bright and early got after it. Legs are feeling it after this one.

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- 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

2,0,1,0 tempo

Barbell back squat

Using either body weight or a plate, bend at the hips all the way to the floor, then flex lower back and glutes to bring yourself back to the top.

Back Extensions 45°

- 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

2,0,1,0 tempo

Quad extensions

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Going for volume.