Name: Playbook - Uzoma Obilor - W3/D1 LEG DAY
Uploaded: 2024-05-01T13:39:30.428Z
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

W3/D1 LEG DAY

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