Name: Playbook - Tyrone Woods - Legs Day-19
Uploaded: 2023-03-17T02:20:04.926Z
Duration: 65 min
Description: Legs Day-19

- 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)

- 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
- Weight increases as rep count decreases

Romanian deadlifts

- 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 the dumbbell at chest height
- legs outside width
- Push your hips back and keep your chest up as you come down 
- Dip down past parallel and push through your heels to come up

Dumbbell goblet squat

- 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

Hack squat

- 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

Legs Day-19

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

Leg Day- 12

Active Recovery-13

Rest Day- 14

Back Day- 15

Chest Day- 16

Arms Day- 17

Shoulder/Forearm Day- 18

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

Legs Day-19

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