Name: Playbook - Uzoma Obilor - W2/D1 LEG DAY
Uploaded: 2024-04-09T12:10:33.875Z
Duration: 100 min
Description: W2/D1 LEG DAY

1.)BB Squats (5 X 6-20 reps)
2.)Leg Press (5 X 10-15 reps)
3.)Leg curls (4 X 8-12 reps)
4.)Stiff Legged Deadlifts (4 X 10-12 reps)
5.)Single Leg Curls (4 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

- 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

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

Leg Curls

- 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

Single Leg Curl Machine

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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