Name: Playbook - Amin Nafar - Leg Workout
Uploaded: 2021-12-25T22:20:27.469Z
Duration: 75 min
Description: Leg Workout

When it comes to aesthetics, proportions and balance are everything. Therefore a good program always includes an effective leg day! This workout is designed to build you a proportionate lower body with both strength and athleticism in mind.

HEAVY COMPOUND (Reverse Pyramid)

- 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

- HEAVY/MED COMPOUND ( Reverse Pyramid)

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell Bulgarian Split Squats

MED/LIGHT ACCESSORY (Constant Weight)

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring Curls

MED/LIGHT ACCESSORY (Constant Weight)

- 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

Quad Extensions

MED/LIGHT ACCESSORY (Constant Weight)

- Push through the balls of your feet
- Engage your calves as you go up

Machine Standing Calf Raise

Leg Workout

Great first workout. Looking forward to the rest!!

John

Sinjin

Rusty

Pull Workout (Back,Biceps,Forearms)

Arjun

Push Workout (Chest,Shoulders,Triceps)

Core & Abs

Didn’t do that today but will be doing it everyday before I workout.

Leg Workout

More workouts from Amin Nafar