Name: Playbook - Uzoma Obilor - W4/D1 LEG DAY 🦬
Uploaded: 2022-12-01T17:27:49.348Z
Duration: 110 min
Description: W4/D1 LEG DAY 🦬

1.)BB Walking Lunges (3 X 30 Reps)
2.)Trap Bar Deadlifts (6 X 4-12 Reps)
3.)Leg Extensions (5 X 6-10 Reps)
4.)Leg Curls (5 X 6-10 Reps)
5.)BB Squats (6 X 4-20 Reps)
6.)Horizontal Calf Extensions (4 X 10-15 Reps)
7.)Seated 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

- 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

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single Leg Extensions

Single Leg Curl Machine

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

Barbell Squats

Horizontal Calf Extensions

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

W4/D1 LEG DAY 🦬

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