Name: Playbook - Uzoma Obilor - W2/D1 LEG DAY
Uploaded: 2022-12-01T17:28:14.831Z
Duration: 100 min
Description: W2/D1 LEG DAY

1.)Squats (6 X 6-20 reps)
2.)DB Front Squats (5 X 8-15 reps)
3.)Leg Press (5 X 8-15 reps)
4.)Reverse Leg Curls (5 X 6-10 reps)
5.)Leg Extensions (5 X 8-15 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

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

DB front squat

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

Reverse Leg Curl

- 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

Horizontal Calf Extensions

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

Seated Calf Raise

W2/D1 LEG DAY

W2/D1 LEG DAY

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