Name: Playbook - Uzoma Obilor - W7/D1 LEG DAY
Uploaded: 2022-09-01T11:32:22.490Z
Duration: 110 min
Description: W7/D1 LEG DAY

1.)Abductor Machine (3 X 8-12 Reps)
2.)Adductor Machine (3 X 8-12 Reps)
3.)Goblet Squats (4 X 8-12 Reps)
4.)BB Squats (5 X 6-20 Reps)
5.)Leg Extensions (5 X 6-10 Reps)
6.)Leg Curls (5 X 6-10 Reps)
7.)Hack Squats (4 X 6-12 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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB Goblet Squat

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

Barbell Squats

- 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

W7/D1 LEG DAY

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