Name: Playbook - Tyrone Woods - Leg Day- 12
Uploaded: 2023-03-17T02:20:04.868Z
Duration: 70 min
Description: Leg Day- 12

- 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

Barbell back squat (Heels elevated)

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Rep count per leg
- One leg rests when the other moves

Single leg extension

- Hold on to a stationary surface for assistance 
- Keep one leg up
- Squat down and come up off the other leg
- Repeat for both legs

Assisted pistol squat

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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

Romanian deadlifts

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward

Kettlebell swing

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
-Repeat with other leg
- 10 reps per leg

Barbell walking lunges

- Some gyms may not have the machine, if not use a barbell
- Support upper back on a bench and the barbell or strap across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell/Machine hip thrusts

Leg Day- 12

Andrew

The back is absolutely fried🔥🔥Great workout🤟

Mason

Hardcore back day. Amazing pump throughout.

Back Day-1

Chest is currently cramping up from this workout

Tyrone Woods

Chest Day-2

Arm Day-3

Shoulder Day-4

Quads Day-5

Hamstrings, Glutes, Abs Day- 6

Rest Day- 7

Back Day- 8

Chest Day-9

Arms Day-10

Shoulder Day-11

Active Recovery-13

Rest Day- 14

Back Day- 15

Chest Day- 16

Arms Day- 17

Shoulder/Forearm Day- 18

Legs Day-19

Accessory- 20

Rest Day- 21

Back Day- 21

Chest Day- 22

Arm Day- 23

Shoulder Day- 24

Leg Day- 25

Accessory- 26

Rest Day- 27

Back Day- 28

Chest Day- 29

Arm Day- 30

Shoulder Day- 31

Quads Day- 32

Hamstring/Glutes/Abs Day-33

Accessories - 34

Leg Day- 12

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