Name: Playbook - Uzoma Obilor - W5/D1 LEGS
Uploaded: 2022-09-01T11:32:22.470Z
Duration: 110 min
Description: W5/D1 LEGS

1.)Adductor Machine (3 X 8-12 Reps)
2.)Abductor Machine (3 X 8-12 Reps)
3.)Squats (6 X 4-20 Reps)
4.)DB Walking Lunges (3 X 30 Reps)
5.)TrapBar Deadlifts (5 X 6-12 Reps)
6.)Leg Extensions (5 X 4-12 Reps)
7.)Leg Curls (5 X 4-12 Reps)

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor 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

- 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

- 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 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

W5/D1 LEGS

Luis2720

Kemonte

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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/D1 LEGS

W4/D2 CHEST / BICEPS

W4/D3 BACK / TRICEPS

W4/D4 SHOULDERS / TRAPS

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

W5/D1 LEGS

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