Name: Playbook - Andrei Deiu - Legs (High Volume)
Uploaded: 2022-09-30T21:33:29.176Z
Duration: 45 min
Description: Legs (High Volume)

El-MORADO

Oscar

Nu am reușit sa fac tot, sa pot ajunge acasa 😄

Cristi Mocanu

Best workouts every 💪🏼💪🏼💪🏼 I been waiting for you to do a workout plan your goals

Jorge

Salvatore

Tavi Sandu

Rares Pasc

Gabriel

- Barbell back squats 10 x 10

- DB split squats 5 x 10 each leg

Superset 
- Leg press (high/wide) 4 x 15
- Leg press (low/close) 4 x 15

- Leg extensions 4 x 20

- Lying leg curls 4 x 20

- Standing calf raises 4 x 20, 1 x Failure

- 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

- Assume a staggered stance holding dumbbells at your sides
- Bend your knees to lower until your thigh is parallel to ground; keeping your front knee behind your toes
- Extend your hips and knees to drive up to starting position
- Complete desired reps then repeat on the opposite side

- 10 reps each leg

DB Split Squat

- Leg press (high/wide) 4 x 15
- Leg press (low/close) 4 x 15

- 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

- 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

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Legs (High Volume)

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