Name: Playbook - Andrei Deiu - Quads and Calves
Uploaded: 2022-09-30T21:33:29.222Z
Duration: 45 min
Description: Quads and Calves

El-MORADO

Daniel

Alin

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

WARM UP: Light Weight Leg Extensions

- Start with knees bent and back pressed against the machine 
- Lengthen the legs and squeeze into your quads
-Hold legs at top for 2-4 seconds

Leg Extensions with pause

- 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

- 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

- 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 | V-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

- 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

Quads and Calves

Josue

Hussein

Complete Legs

Xenos

Legs: Quads

Oscar

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

Cristi Mocanu

Legs (High Volume)

Yoel

Legs: Quads, Hamstrings & Calves

Leandro Messias

Legs: Hamstrings & Glutes

Just very amazing
God bless you champ
Amazing pumps
Super transformation

Quads and Calves

Community

More workouts from Andrei Deiu