Name: Playbook - Andrei Deiu - W2/D3 Legs
Uploaded: 2022-09-30T21:33:29.236Z
Duration: 60 min
Description: W2/D3 Legs

Hachem Mehieldine

Hussein

Super great bro i feeling  strong legs 🦵🙌👍

Oscar

Sovi

El-MORADO

Gerardo Gutierrez

Marco

Shubham Avlash

Oh man! I don't need haribo watermelon  any more! Fuckin jello!

Haroon

Nikos Papanastasiou

Deepak Singh

Leg extensions
Hack squat
Reverse hack squat 
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 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

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse Hack Squat

- 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

W2/D3 Legs

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