Name: Playbook - Uzoma Obilor - W1/D1 LEG DAY ✊🏽
Uploaded: 2022-12-01T17:28:23.793Z
Duration: 110 min
Description: W1/D1 LEG DAY ✊🏽

1.)DB Walking Lunges (3 X 30 reps)
2.)Stiff Legged Deadlifts (5 X 6-12 Reps)
3.)Leg Extensions (5 X 8-15 reps)
4.)Leg Curls (5 X 8-15 reps)
5.)Smith Machine Squats (5 X 6-20 reps)
6.)Machine Standing Calf Raise (4 X 1015 reps)
7.)Horizontal Calf Extensions (4 X 10-15 reps)

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

DB Walking Lunges

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff legged deadlift

- 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

Leg extensions

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

Leg Curls

Smith Machine Squats

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

W1/D1 LEG DAY ✊🏽

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