Name: Playbook - Andrei Deiu - W1/D3 Legs
Uploaded: 2022-09-30T21:33:29.189Z
Duration: 60 min
Description: W1/D3 Legs

Slept in the gym, couldn't go up the stairs. 🥸

Alexandru

Hussein

Marco

I’ve worked out for 2 years on and off but these workouts are hard and fast looking forward to mass gains thanks

Uriah

Oscar

Victor

El-MORADO

I would like to do more barbell squat exercises

Ricardo

Jhon

The best legs workout I've done so far. 🦾👌🏼

Florea Dionisie

I need more exercises for calves and for my ass 😂

Walter

Nikos Papanastasiou

Deepak Singh

What a workout!!!😤🦵😵 It’s a good pump

Love to kill us in the end with them Lunges 🔥🔥 sheesshhh

Gerardo Gutierrez

Shubham Avlash

Leg extensions
Leg press mid
Leg press high 
Lying leg curl
Leg extensions
Single leg curls
Barbell walking lunges
Calf raises

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

Leg Extensions (warm up)

- 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

- 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

- 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 Extensions

- 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

Single Leg Curl (both sides)

- 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

- 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

W1/D3 Legs

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