Name: Playbook - Uzoma Obilor - W3/D1 LEG DAY
Uploaded: 2024-04-09T12:10:44.380Z
Duration: 100 min
Description: W3/D1 LEG DAY

1.)BB Walking Lunges (4 X 30 reps)
2.)BB Squats (5 X 6-20 reps)
3.)Leg Extension (5 X 8-15 reps)
4.)Leg Curl (5 X 8-15 reps)
5.)Stiff Legged Deadlift (5 X 6-10 reps)
6.)Seated Calf Raise (4 X 10-15 reps)
7.)Standing Calf Raise (4 X 10-15 reps)

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

BB Walking Lunges

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

Barbell Squats

- 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

- 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

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

Seated Calf Raise

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

W3/D1 LEG DAY

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