Name: Playbook - Uzoma Obilor - W2/D3 LEG DAY 🪵
Uploaded: 2022-09-01T11:28:57.083Z
Duration: 100 min
Description: W2/D3 LEG DAY 🪵

1.)Trap bar Deadlifts (5 X 6-12 reps)
2.)Leg Press (5 X 4-15 reps)
3.)Leg Extensions (5 X 6-12 reps)
4.)Leg Curls (5 X 6-12 reps)
5.)Squats (5 X 6-20 reps)
6.)Horizontal Calf Extensions (4 X 10–15 reps)
7.)Standing Calf Raise (4 X 10-15 reps)

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

- 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

- 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

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

Barbell Squats

- 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

Horizontal Calf Extensions

W2/D3 LEG DAY 🪵

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