Name: Playbook - Trevor Siggs - W3/D2 Legs
Uploaded: 2021-10-17T22:17:50.987Z
Duration: 65 min
Description: W3/D2 Legs

Legs in this workout program will not be easy, nor fun, but it will be worth it! Each of these lower body exercises will target every major muscle of the legs and help you to build bigger, stronger and leaner legs all around.

Here you are going to perform a classic barbell squat but with a twist. You want to grab a weight plate (preferably a 25lb. size one) and place it behind you as you back up into a ready position. You want to have ONLY your heels on the weight plate, really about 1/2 of your foot will be on the weight plate. The reason is to help keep more tension on the quads and allow you to drive through your heels, many people fall forward too much and push off the balls of their feet, which can cause problems. You want to get to 90 degrees or a full seated position before you go back up on each rep. Don’t cheat yourself by cheating the rep! Keep a straight back, squeeze your traps to make a nice back pad for the bar to rest on and keep a controlled pace at all times.

Barbell Squats w/ Elevated Heels

Split Squats are an awesome way to help target the front of your quads. These require a lot more balance and control than most leg exercises. Never rush through these, even though you want to get all the reps, rushing them or half-fasting them will not be beneficial for you, plus we want to always avoid possible injury. You can either hold 2 dumbbells on each side (like I am) or 1 dumbbell in a goblet style hold and perform the split squat. A standard bench is a perfect height for your back foot to rest on. Try avoid pushing off with the back foot , that makes it easier to go up, you want to specifically target the leg you are standing alone on. Keep back straight and upright and get as low as possible, without your knee hitting off the ground. Make sure you hit 12 reps for each side

Dumbbell Split Squats

For this exercise you’ll need to utilize a hamstring curl machine, preferably one that allows single leg motion, however if you only have access to one that has both legs move, that is fine. Make sure you are in a set position that is comfortable, make any adjustments for your height that you may need. A rule of thumb is anyone between 5”8 to 6”0 will utilize a middle height adjustment. The big focus here is to build up a lot of power in the hamstring, at the top of the curl I want you to pause for a good 1-2 seconds and then slowly release your hamstring back down, almost as if you performing an eccentric contraction as well. Be sure to breathe and control your reps, squeeze the hamstrings to keep tension at all times. Due to the pause and slow release, keep the weight lower to get a better feel for the exercise.

Single Leg Hamstring Curls w/ Pause

Here is another great isolating single leg movement to really engage the front and backs of the legs. Find a leg press machine (almost every gym has one). Before you go one leg, you want to set up both feet how you normally would do a leg press. Once both feet are even and placed at a correct position, you will remove one of them and keep the other in that exact spot. We want your feet to always be even and consistent. Toes should be slightly pointed outward as well. Focus again on deciding through your HEEL and not through the balls of your feet or toes. Allow the leg press machine to come all the way down without it being able to rest on your body. Make sure you start lighter to get an idea of the weight that will challenge you, it will be significantly lower than if you used 2 legs. Always be breathing on each rep!

Leg Presses (Single Leg)

Utilizing the leg press machine is a great way to hit a deep stretch and contraction on the calves. Only have about 1/3 of your feet on the leg press pad (basically the balls of your feet) and allow them to fall forward as far as possible and then extend them forward as far as possible. Hold for a brief 2-3 seconds when you fully press them forward, keep a slight bend in your knees at all time to prevent your knees from locking out.

Leg Press Calf Raises

Reverse lunges are a killer leg exercise that target almost every muscle of the leg. The slides help create added tension as you go back. The more controlled and slower you go, the greater the tension will be. Hold any type of weight while doing these, but I prefer the kettlebells. Keep back straight at all times and drive your weight into the heel of the leg that is planted. 12 reps for each leg will get it done.

Reverse Lunge Slides

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