Name: Playbook - Uzoma Obilor - W1/D3 LEG DAY 🦵🏽
Uploaded: 2022-09-01T11:28:57.061Z
Duration: 100 min
Description: W1/D3 LEG DAY 🦵🏽

1.)BB Squats (6 X 4-20 reps)
2.)Hack Squats (4 X 6-12 reps)
3.)Leg Extensions (5 X 8-15 reps)
4.)Leg Curls (5 X 8-15 reps)
5.)Walking DB Lunges (4 X 30 reps)
6.)Horizontal Calf Extensions (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 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

- 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

Horizontal Calf Extensions

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

Seated Calf Raise

W1/D3 LEG DAY 🦵🏽

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