Name: Playbook - Andrei Deiu - W2/D2 Legs
Uploaded: 2022-09-30T21:33:29.180Z
Duration: 45 min
Description: W2/D2 Legs

El-MORADO

Jaswinder Singh

Alexandru

Anthony Watson

Ruben

Abdullah Saleem

Hussein

Oscar

My legs were literally shaking after this

Zain Saleh

Sohaib

Exzon

Bogdan

Legs (Quads Focused):

- Leg exenstions
4 x 10-15 reps

- Single leg extension 
3 x 10-12 each leg

- V-squats
4 x 8-12 reps

- Leg press (close & low stance) 
4 x 10-15 reps
5th set triple dropset - 10 reps each drop

Finisher: 
- DB Split Squats
3 x 15 reps each leg

- Calf raises
4 x 15 reps

- Seated calf raises (or on leg press)
4 x 15 reps

- 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

- 10-12 each leg

Single Leg Extension

- 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

- 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

- 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

(triple dropset - 10 reps each drop)

Leg Press - Low/Close (triple dropset)

- 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

- 15 reps each leg

DB Split Squat

- 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

W2/D2 Legs

Farzad

W1/D1 Chest

HASAN

W1/D2 Legs

killer back workout, I feel like there were too many exercises for the mid section of the back ( thickness) & not enough for the width, maybe in the next week the focus will be more in that area 🦾😎

IG Genaro Athletics

W1/D3 Back

Lalit

Keke

W1/D4 Arms

Mike

W1/D5 Shoulders

Very Good me very Good zetu very Good have to much friends perverși #1 Ilisoi Stefanel

W2/D2 Legs

Community

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