Name: Playbook - Andres Tovar - LEG PUMP
Uploaded: 2023-11-30T17:52:50.155Z
Duration: 50 min
Description: LEG PUMP

Focuses:
- Leg strength 
- Leg endurance
- Leg power
- Leg stability 
Rate and comment all much appreciated. Enjoy.

- Adjust for yourself
- Pedal at a steady pace for 10min

Recumbent Bike

- 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

- Step forward
- Start with a shoulder width stance
- Keep your traps on the bar as you lower down
- Reach 90 degree with knees and push through your heels.
- Go up in weight as you complete each set
- Alternative: Hack squat machine

Hack squat (smith machine)

- Keeping your back flat against the pad
- Feet should be shoulder width
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
- Superset this exercise with “Explosive reverse lunges”

Leg press (Squat)

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Sit tall and hold onto a the handles
- Raise your legs laterally and lower with control 
- Complete reps

Hip abduction machine

- 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

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

LEG PUMP

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