Name: Playbook - Uzoma Obilor - W2/D1 LEGS
Uploaded: 2022-09-01T11:32:22.395Z
Duration: 110 min
Description: W2/D1 LEGS

Luis2720

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

- 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

Smith Machine Squats

- 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

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

Machine Standing Calf Raise

W2/D1 LEGS

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W1/D4 SHOULDER / TRAPS

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Brady

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W5/D1 LEGS

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W6/D1 LEGS

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W7/D1 LEG DAY

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Pierre

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W8/D3 BACK / TRICEPS

W8/D4 SHOULDERS / TRAPS

W2/D1 LEGS

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