Name: Playbook - Andrei Deiu - W4/D2 Legs
Uploaded: 2022-09-30T21:33:29.259Z
Duration: 45 min
Description: W4/D2 Legs

Hussein

El-MORADO

Oscar

Legs (Quads Focused):

- Leg exenstions
4 x 10-15 reps

- Single leg extension 
3 x 10-12 (each leg)

- Barbell back squats
4 x 8-12 reps

- Leg press (mid stance)
4 x 10-15 reps

- Barbell walking lunges 
4 x 20 steps

- Reverse hack squats
3 x 15 reps

- Calf raises on leg press 
4 x 15 reps

- Seated calf raises 
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

- Rest the barbell on your upper traps 
- Keep your spine long as you hinge the hips back into a squat 
- Drive your heels into the ground and anchor your big toe 
- Keep core engaged

Barbell Back Squat

- 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

- 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

- 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

- Start with legs lengthened and the balls of your feet on the platform (you should feel a stretch in your calves here) 
- Press through the balls of your feet engaging your calves
- Pause at contraction and squeeze
- Release back to starting position with control

Leg Press 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

W4/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

W4/D2 Legs

Community

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