Name: Playbook - William Everett - Leg day *NOT FOR THE WEAK*
Uploaded: 2022-08-05T22:27:11.112Z
Duration: 95 min
Description: Leg day *NOT FOR THE WEAK*

A high volume leg day that will test you physically and mentally

Increase weight with every set * don’t go above 90% of your max

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

65%-80% of max 

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

1st 2 sets are warm up sets last 4 are working sets 
*try to increase weight with sets 3-5
* drop weight by half for set #6

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel or slightly below and push through your heels extending your legs to stand up

Hack squat

Superset leg extension with walking lunges

- 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

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

BW lunges + leg extension

- 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
- You will do 8 reps and then change the knob to restrict the range of motion most machines have about 6 different settings you will do 8 reps at each knob back to back 
*start with full range of motion and decrease through the set

1-6 knob Leg extensions

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

*your heaviest set should be the last … try to increase weight every set
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg day NOT FOR THE WEAK

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