Name: Playbook - Uzoma Obilor - W1/D1 LEG DAY
Uploaded: 2024-04-09T12:10:24.705Z
Duration: 100 min
Description: W1/D1 LEG DAY

1.)BB Squats (6 X 4-20 reps)
2.)Hack Squats (5 X 6-12 reps)
3.)Single Leg Extensions (5 X 6-12 reps)
4.)Single Leg Curls (5 X 6-12 reps)
5.)Single Leg Press (5 X 8-12 reps)
6.)Horizontal Calf Extension (4 X 10-15 reps)
7.)Seated Calf Raise (4 X 10-15 reps)

- Push your hips back as you come down 
- Go past parallel going down 
- Don’t raise your heels as you come down

Barbell Squats

- 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

- 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 
- Work both sides

Single Leg Extensions

Single Leg Curl Machine

- Keeping your back flat against the pad
- Place your foot midway on the platform
- Lower your leg toward your chest
- Drive through your heel to press the sled  back to starting position
- Complete desired reps then repeat on the opposite side

Single legged leg press

Horizontal Calf Extensions

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated Calf Raise

W1/D1 LEG DAY

W1/D1 LEG DAY

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