Name: Playbook - Uzoma Obilor - W4/D1 Legs
Uploaded: 2022-09-01T11:28:57.254Z
Duration: 45 min
Description: W4/D1 Legs

- DB stiff legged deadlifts 4 X 10-15 reps
- DB squats 5 X 10-20 reps
- Walking lunges 3 X 30 reps
- Step ups 4 X 12 each leg
- Bodyweight leg extensions 4 X 6-10 reps
- DB Leg curls 5 X 8-15 reps

-Stand with feet close together while holding a dumbbell in each hand in front of you
-With a very slight bend in your knees hinge at the waist bringing the dumbbells ver your feet and stretching your hamstring muscles 
-Reverse the hinge and stand back up to full extension
-Repeat

Dumbbell leg deadlift

-Stand with your feet shoulder width apart while holding a dumbbell in each hand at your sides .
-Squat down keeping the dumbbells on the outside of your legs until you reach full depth. 
-Stand up out of squat to full body extension. 
-Repeat

Dumbbell squats

-Stand with feet together while holding a dumbbell in each hand. 
-Step one leg forward and lower yourself into the bottom of a lunge position.
-Step forward out of lunge.
-Repeat with other leg

Dumbbell walking lunges

- Stand with feet shoulder width apart in front of a chair while holding a dumbbell in each hand.
-Step up onto the chair with one foot and stand up to full extension on that leg.
-Raise the knee of the other leg in front of you to high knee position and then step back down to the ground.
-Repeat

Step Ups

-Start on your knees with legs bent and feet behind you with arms raised to the front of your body.
-Keeping your body straight lean back towards your feet until your body is at a 45 degree angle.
-Press your feet into the ground to assist in moving your body back to the starting position. 
-Repeat

Bodyweight leg extensions

-Lay on your stomach with a dumbbell handle placed between your feet
-Squeeze your feet together and curl your legs up behind you activating your hamstring muscles
-Lower the dumbbell back to the ground
-Repeat

Dumbbell leg curls

W4/D1 Legs

W2/D3 Back

W2/D4 Shoulders

Alexander

W2/D5 Arms

Suitable Substitute for box jump for people who have to workout in in apts?

W4/D1 Legs

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