Name: Playbook - Andrei Deiu - August 5: QUADS + CALVES
Uploaded: 2022-08-07T18:05:52.184Z
Duration: 45 min
Description: August 5: QUADS + CALVES

- Start with knees bent and back pressed against the machine 
- Lengthen the legs and squeeze into your quads

WARM UP: Leg Extensions (Use light weight)

Leg Extensions (Increase weight each set)

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

WARM UP: V-Squats (Use a light weight)

V-Squats (Increase weight each set)

- Keep feet close together on the board (a little narrower than hips distance) 
- Drive the heels down as you lengthen the legs 
- Keep spine pressed against the backboard

WARM UP: Leg Press - Low/Close (Use a light weight)

Leg Press - Low/Close (Increase weight each set)

- Lie face down on the leg curl machine, stretching your legs out fully
- The roller pad should rest a few inches over your calves, just above the heels
- Grasp the support handles on each side of the machine
- Exhale and flex your knees, pulling your ankles as close to your glutes as you can
- Keep your hips firmly on the bench
- Hold briefly
- Inhale as you return your feet to the starting position in a slow and controlled movement

WARM UP: Lying Leg Curls (Use a light weight)

Lying Leg Curls (Increase weight each set)

- Press your front body against the machine 
- Curl the working leg up as you keep your hips steady 
- Squeeze into the hamstring and hold for 2s at the top 
- Lead with the heel
- Complete desired reps then repeat on the opposite side

Single Leg Curl (Left)

Single Leg Curl (Right)

- Start with legs lengthened and the balls of your feet on the platform (you should feel a stretch in your calves here) 
- Press through the balls of your feet engaging your calves
- Pause at contraction and squeeze
- Release back to starting position with control

August 5: QUADS + CALVES

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