Name: Playbook - Uzoma Obilor - W3/D1 LEG DAY 🐻
Uploaded: 2022-09-01T11:28:57.255Z
Duration: 100 min
Description: W3/D1 LEG DAY 🐻

1.)BB Squats (6 X 4-20 reps)
2.)Trap Bar Deadlifts (5 X 6-12 reps)
3.)Leg Curls (5 X 4-12 reps)
4.)Leg Extensions (5 X 4-12 reps)
5.)DB Walking Lunges (3 X 30 reps)
6.)Machine Standing Calf Raise (4 X 10-15 reps)
7.)Horizontal Calf Extension (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

- 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

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

Leg Curls

- 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

- 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

- 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

W3/D1 LEG DAY 🐻

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W2/D1 LEG DAY 🧨

W2/D2 CHEST DAY 🫀

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Don’t take a week off and try to come back and do this workout 🥵

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W5/D1 LEG DAY 😮‍💨

W5/D2 CHEST DAY 🫡

W5/D3 BACK DAY 🥵

W5/D4 SHOULDER DAY 🤑

W5/D5 ARM DAY 😤

W6/D1 LEG DAY ✊🏽

W6/D2 CHEST DAY 🤟🏽

W6/D3 BACK DAY 🦣

W6/D4 SHOULDER DAY🪨

W6/D5 ARM DAY 🐍

W7/D1 LEG DAY 🦬

W7/D2 CHEST DAY ☄️

W7/D3 BACK DAY 🌪

W7/D4 SHOULDER DAY🌋

W7/D5 ARM DAY 🥐

W8/D1 LEG DAY 🏋🏽‍♂️

W8/D2 CHEST DAY 🚀

W8/D3 BACK DAY ⚓️

Pedro

W8/D4 SHOULDER DAY🎃

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