Name: Playbook - Andres Tovar - LEG BURNER
Uploaded: 2022-03-29T18:04:10.605Z
Duration: 45 min
Description: LEG BURNER

Mohammad Nasser

- Circuit style training
- You will need a timer
- Burn loads of calories and fat
Go all out enjoy

- Complete part 1 before moving on to the next
- Perform leg extensions for 30 seconds then rest 15 seconds and perform cannonball squat
- You will complete 4 rounds of these two exercise one after the other

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Set feet up heel to heel creating a “V” shape
- Keep chest upright
- Use weight to apply more resistance 
- Lower down in a control manner and power up

Cannonball squats

Part 1

- Complete part 2 before moving on to the next
- Perform hamstring curls for 30 seconds then rest 15 seconds and perform kettlebell swings
- You will complete 4 rounds of these two exercises one after the other

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Part 2

- Complete part 3 before moving on to the next
- Perform leg press squat for 30 seconds then rest 15 seconds and perform reverse lunges
- You will complete 4 rounds of these two exercises one after the other

- Keeping your back flat against the pad
- Feet hip width 
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Reverse lunge

Part 3

- Complete part 4 before moving on to the next
- Perform hip abduction for 30 seconds then rest 15 seconds and perform sumo squats
- You will complete 4 rounds of these two exercises one after the other

- Adjust for appropriate range of motion
- Maintain a neutral spine 
- Open in 1 second and close for 3 seconds throughout the reps

Hip Abduction Machine

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Squeeze your glutes throughout the movement
- Stand up to full extension

Sumo squat

Part 4

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

LEG BURNER

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