Name: Playbook - Uzoma Obilor - W3/D3 LEG DAY 💥
Uploaded: 2022-09-01T11:28:57.104Z
Duration: 100 min
Description: W3/D3 LEG DAY 💥

1.)BB Squats (5 X 8-20 reps)
2.)Front DB Squats (5 X 8-15 reps)
3.)Leg Extensions (5 X 6-15 reps)
4.)Leg Curls (5 X 6-15 reps)
5.)Hack Squats (5 X 6-12 reps)
6.)Horizontal Calf Extension (4 X 10-15 reps)
7.)Seated Calf Raise (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

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

DB front 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

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

Leg Curls

- 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

Horizontal Calf Extensions

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

Seated Calf Raise

W3/D3 LEG DAY 💥

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