Name: Playbook - Uzoma Obilor - Week 4/ Day 4 (Legs)
Uploaded: 2022-09-01T11:28:57.167Z
Duration: 90 min
Description: Week 4/ Day 4 (Legs)

James Davis

Cameron

Variation. Doing very similar leg movements it felt like for the last four weeks.

Tavist

Nashon

Rickey

SQUAT (5 x 4-20 reps)
WALKING LUNGES (3 x 30 reps)
LEG EXTENSION (5 x 6-12 reps)
LEG CURLS (5 x 6-12 reps)
TRAP BAR DL (5 x 6-20 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

"- 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

"- 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

Lie face down on a leg curl machine and lock your heels under the foot pad. Make sure your legs are fully extended and the foot pads are resting on the back of your ankles.
If the machine is equipped with handles, grip them. If not, grip the front of the pad you are lying on.
Remaining flat on the bench, with no arching of your spine, curl your legs up in a smooth arcing motion by bending your knees until your hamstrings are fully contracted. Hold for a count of one.
Slowly lower your legs to the starting position in a smooth arcing motion.
Repeat

Machine lying leg curls

To setup for the trap bar deadlift, first step inside the perimeter of the bar, making sure your feet are positioned equidistant between the front and back of the bar.

Grip the handles tightly on either side so that your middle finger is in horizontal alignment with the front of your shin, while rotating the insides of your elbows forward. This will help to pick up any slack at the shoulder capsule.

Squat your hips down with your back straight

Once in position, stand up by driving your feet into the ground, straightening your legs, and thrusting your hips forward. As you approach the top of the movement, squeeze your glutes together and brace your abdominals to finish the movement.

Trap bar deadlift

Week 4/ Day 4 (Legs)

James

I'm pumped for the results just need to be consistent

Luis

Week 1 / Day 1 (Chest)

Challenging! But I feel amazing after the whole workout

Matthew May

Bobby

Week 1/ Day 2 (Shoulders)

Great workout! Feeling pumped! Thanks for the routine!

yikesdarnell

Abdulaziz

Week 1/ Day 3 (Back)

Kemonte

Week 1/ Day 4 (Legs)

John

Week 1/Day 5 (Arms)

Raulito

Week 2/ Day 1 (Chest)

Xavior

Week 2/ Day 2 (Shoulders)

Week 2/ Day 3 (Back)

Week 2/ Day 4 (Legs)

Pierre

Week 2/ Day 5 (Arms)

Week 3/ Day 2 (Shoulders)

Great workout especially when the movements are performed correctly

Week 3/ Day 3 (Back)

One minute rest periods for legs is brutal. My man

Alejandro

Week 3/ Day 4 (Legs)

No dip machine at my place ☹️ any tips on how to do these without the machine?!

Week 3/ Day 5 (Arms)

Week 4/ Day 1 (Chest)

Week 4/ Day 2 (Shoulders)

🚀🚀🚀 Them rack pulls got me 💪💪💪

Week 4/ Day 3 (Back)

Thanks Uzoma got back into the gym flow since COVID ended with this first muscle builder onto the 2nd one got some good results out of this one !

Week 4/ Day 4 (Legs)

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