Name: Playbook - Trent Obermoeller - Legs
Uploaded: 2023-02-07T20:17:54.052Z
Duration: 60 min
Description: Legs

Full legs day. A lot of squatting movements

- Begin with bar positioned on your upper back and your heels elevated
- 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

3,0,1,0 tempo
Superset with lying/seated leg curl

A1) Heels elevated barbell back squat

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

3,0,1,0 tempo

A2) Lying hamstring leg curls

- 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

B1) Quad extensions

- With your arms extended laying on the floor face down 
- Raise your upper body

2,0,1,2 tempo
This should be weighted (hold plate or dumbbell)

B2) back extensions

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

3,0,1,0 tempo

Legs

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