Name: Playbook - Albert Pepaj - W1/D3 Legs
Uploaded: 2022-03-19T16:19:54.013Z
Duration: 75 min
Description: W1/D3 Legs

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- Place BB on your traps and stand with feet under the hips 
- Shift hips back in space as you lower into a squat 
- Drive your heels in the ground 
- Keep your spine long and core engaged throughout

Squats

- Start with your feet at hips distance 
- Hold DB's with palms facing your body 
- Hinge at the hips and trace DB's down the front of your legs as you bend your knees slightly
- Keep your spine in neutral and core engaged

DB Rdl

- Place your feet wider than hips distance on the platform 
- Bend at the knees as you lower the weight towards you 
- Press through the heels as you lengthen your legs

Leg Press

- Place padding at your lower calf 
- Bring your heels towards your glutes as you curl and engaged the hamstrings 










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Hamstring Curl

- Place your feet under the padding and lengthen your legs, keeping your knees stabilized 
- Hold at the top for 2s as you squeeze into your quad

Leg Extension

Superset

- Place knees directly under the padding on the machine and place the balls of your feet on the platform 
- Lift your heels and contract into the calf muscles 
- Hold at the top for 1s and slowly release

W1/D3 Legs

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