Name: Playbook - Andrei Deiu - Legs: Quads, Hamstrings & Calves
Uploaded: 2022-09-30T21:33:29.184Z
Duration: 45 min
Description: Legs: Quads, Hamstrings & Calves

El-MORADO

Oscar

Yoel

Hussein

- Leg extensions 3 x 8-15

- Barbell back squats 4 x 8-12

- Leg press 4 x 10-15

- Hack Squats 4 x 8-15

- Lying leg curls 4 x 10-15

- Sumo deadlifts 4 x 10-15

- Single leg curls 4 x 10-15

- Leg press calf raise 4 x 15

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

Leg Extensions

- 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

- Start with your feet at hips distance on the machine 
- Drive the heels down as you lengthen the legs 
- Keep your spine pressed against the backboard

Leg Press - Mid

- 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

Hack Squats

- 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

- The feet should be set very wide with toes pointed out
- Bend at the hips to grip the bar
-  The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip
- Relax the shoulders, which in effect lengthens your arms
- Take a breath, and then lower your hips, looking forward with your head with your chest up
- Drive through the floor, spreading your feet apart, with your weight on the back half of your feet
- Extend through the hips and knees
- As the bar passes the knees, lean back and drive the hips into the bar, pulling your shoulder blades together
- Return the weight to the ground by bending at the hips and controlling the weight on the way down

Sumo Deadlifts

- 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

- 10-15 reps each leg

Single Leg Curl

- 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

Legs: Quads, Hamstrings & Calves

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