Name: Playbook - Uzoma Obilor - W4/D1 LEGS
Uploaded: 2022-09-01T11:32:22.414Z
Duration: 110 min
Description: W4/D1 LEGS

1.)BB Squats (6 X 4-20 Reps)
2.)Single Legged Leg Press (4 X 8-15 Reps)
3.)Leg Extensions (5 X 8-15 Reps)
4.)Leg Curls (5 X 8-15 Reps)
5.)DB Walking Lunges (3 X 30 Reps)
6.)Seated Calf Raise Machine (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

- Keeping your back flat against the pad
- Place your foot midway on the platform
- Lower your leg toward your chest
- Drive through your heel to press the sled  back to starting position
- Complete desired reps then repeat on the opposite side

Single legged leg press

- 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 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

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

Seated Calf Raise

Horizontal Calf Extensions

W4/D1 LEGS

Luis2720

Kemonte

W1/D1 LEGS

W1/D2 CHEST/TRICEPS

Ohad

Gustavo

W1/D3 BACK / BICEPS

W1/D4 SHOULDER / TRAPS

W2/D1 LEGS

W2/D2 CHEST / BICEPS

W2/D3 BACK / TRICEPS

W2/D4 SHOULDERS / TRAPS

W3/D1 LEGS

Brady

W3/D2 CHEST / TRICEPS

W3/D3 BACK / BICEPS

W3/D4 SHOULDERS / TRAPS

W4/D2 CHEST / BICEPS

W4/D3 BACK / TRICEPS

W4/D4 SHOULDERS / TRAPS

W5/D1 LEGS

W5/D2 CHEST / TRICEPS

W5/D3 BACK / BICEPS

W5/D4 SHOULDER / TRAPS

W6/D1 LEGS

W6/D2 CHEST / BICEPS

W6/D3 BACK / TRICEPS

W6/D4 SHOULDERS / TRAPS

W7/D1 LEG DAY

W7/D2 CHEST / TRICEPS

W7/D3 BACK / BICEPS

W7/D4 SHOULDERS / TRAPS

W8/D1 LEGS

Pierre

W8/D2 CHEST / BICEPS

W8/D3 BACK / TRICEPS

W8/D4 SHOULDERS / TRAPS

W4/D1 LEGS

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