Name: Playbook - Andrei Deiu - Complete Legs
Uploaded: 2022-09-30T21:33:29.159Z
Duration: 45 min
Description: Complete Legs

El-MORADO

Josue

Hussein

Oscar

Salut. Foarte solicitant. Ești tare rău de tot.👍🥃

Alin

Nani

Ahsan Akhtar

Nu stiu daca citesti dar sa te tina Dumnezeu sanatos o mie de ani! Esti inspiratie.

Cristi Mocanu

Ankit Sharma

Nikhil

Nikos Papanastasiou

Awesome workout! What protein do you recommend?

Adrian

Aici am o întrebare, in exercitiile astea este sufficient pentru gambe? Eu sincer am facut si gambe extra la sfarsit.

Salvatore

Bro literally fire bro fire….was really really good session I have ever done

Kiran Nunavath

Catalin

Legs: 

- Barbell walking lunges 2 x 20 steps (use an empty bar, this is a warm up)

- Leg extensions 4 x 15

- Lying leg curls 4 x 12

Superset 
- Leg press (high/wide) 4 x 10
(increasing weight each set)
- Leg Press (low/close) 4 x 10
(increasing weight each set)

- Barbell back squats 5 x 10

- DB alternating forward lunges 4 x 10 each leg

- Holding the barbell at your shoulders, step forward with one leg on a diagonal line 
- Drive your front heel into the ground as you drop the back knee down (back knee is slightly turned out) 
- Keep your shoulders in line with your hips

Barbell Walking Lunges

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

Leg Extensions

- 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

Lying Leg Curls

- Leg press (high/wide) 4 x 10
- Leg Press (low/close) 4 x 10

(increasing weight each set)

- Place your wide and  high on the leg press (toes slightly up above the top of the board) 
- Drive the heels down as you lengthen the legs 
- Keep your spine pressed against the backboard

Leg Press - High/Wide

- 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

Leg Press - Low/Close

Superset

- Rest the barbell on your upper traps 
- Keep your spine long as you hinge the hips back into a squat 
- Drive your heels into the ground and anchor your big toe 
- Keep core engaged

Barbell Back Squat

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Drive through your front foots heel to push back up to starting position
- Repeat with the opposite leg

Complete Legs

Community

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