Name: Playbook - Uzoma Obilor - Week 2/ Day 1 (Legs)
Uploaded: 2022-09-01T11:28:57.176Z
Duration: 90 min
Description: Week 2/ Day 1 (Legs)

Nashon

Jesus

It was good. It would be nice if you would add some calf’s on leg day as well. Thanks.

Levi Garcia

SQUATS (5 X 6-20 REPS)
HACK SQUATS (4 X 8-15 REPS)
LEG EXTENSIONS (5 X 6-12 REPS)
SINGLE LEG CURLS (4 X 6-10 REPS)
WALKING DB LUNGES (3 X 30 REPS)

"- Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.
- Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.
- Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward."

Barbell squat

"- Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
- Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
- Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).
- Now straighten your legs without locking the knees. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle betwee

Hack squat

"- For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.
- Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- Slowly lower the weight back to the original position as you inhale, e

Machine leg extensions

Start by standing facing the machine, slightly to one side of it. Place one leg behind the low roller and brace that knee against the high roller. Lean slightly forward and place your hands on the machine for balance. Your non-working leg should be lightly bent, your torso as erect as possible and your abdominals pulled in tightly.

Pull your heel up toward your buttocks, keeping the roller on the back of your ankle and taking your heel up as far as possible. Pause, then return to the starting position. Finish the set then switch legs and repeat.

Machine single leg curl

"- Begin standing with your feet about hip-width apart and holding dumbbells in your hands down by your side. This will be your starting position.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should be in line with your front foot. Do not allow your front knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.
- Drive through the heel of your lead foot and extend both knees to raise yourself back up.
- Step forward with your rear foot, repeating the lunge on the opposite leg."

Dumbbell walking lunge

Week 2/ Day 1 (Legs)

Logan

I don’t have a hack squat machine at my gym but I made up for it with 1000 skips instead 🤙🏼

Week 2/ Day 1 (Legs)

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