Name: Playbook - Andrei Deiu - Legs
Uploaded: 2022-09-30T21:33:29.237Z
Duration: 60 min
Description: Legs

El-MORADO

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

Leg Extensions

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Complete desired reps then repeat on the opposite side

Single Leg Extension (Left)

Single Leg Extension (Right)

- 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

DB Split Squat (Left)

DB Split Squat (Right)

- 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

- 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

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

Machine Standing Calf Raises

- Sitting on the machine, allow your heels to drop down as far as possible 
- Press the ball of your foot down as you lift your heels, engaging into the calve muscle

Seated Calf Raises

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