Name: Playbook - Andrei Deiu - W4/D3 Legs
Uploaded: 2022-09-30T21:33:29.318Z
Duration: 60 min
Description: W4/D3 Legs

Hussein

El-MORADO

Super  great second day of the week for legs🦵🦵🙌🙌

Oscar

Gerardo Gutierrez

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

Seated Calf Raises

W4/D3 Legs

Rohai

Alexandru

Ernesto

W1/D1 Back

Stuart

W1/D2 Chest

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

Marco

W1/D3 Legs

Ryan Aurelio Putra

W1/D4 Shoulders

W1/D5 Arms

Hachem Mehieldine

W2/D1 Back

Super great bro i feeling  strong  💪💪 wow.🤩

FILIPT95

W2/D2 Chest

Super great bro i feeling  strong legs 🦵🙌👍

W2/D3 Legs

W2/D4 Shoulders

Super great bro feeling very strong  .wow

W2/D5 Arms

Juan Gonzalez

Yeah bro i am strong day a day 💪🙌👍

W3/D1 Back

Fuck  great bro  i need more power 💪🙌

W3/D2 Chest

W3/D3 Legs

Super grest bro i feeling  motr strong 👍💪💪😎

W3/D4 Shoulders

W3/D5 Arms

Great bro wow i feeling  strong 💪🤞🤜🤛

W4/D1 Back

Super great bro i need  more power 💪💪😮‍💨

W4/D2 Chest

W4/D4 Shoulders

A zis unu ca ma bate ca folosesc toate aparatele. Wtf man?

W4/D5 Arms

W5/D1 Back

Super great broski i need more power 💪 🔥 ✨️

Jhon

W5/D2 Chest

Super  i need more power bro let me know 🦵🦵💗

W5/D3 Legs

Fuck great  broski i want  more .diferent rutin

W5/D4 Shoulders

W5/D5 Arms

W6/D1 Back

Fuck  great  broski i need more power 💪 🔥

W4/D3 Legs

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