Name: Playbook - Ben Chidiebele - Legs, Legs, & more Legs
Uploaded: 2021-10-19T14:34:31.118Z
Duration: 80 min
Description: Legs, Legs, & more Legs

Dylan

Full Leg Day workout designed to help grow and develop every major lower body muscle

1. Leg Press
2. Squats
3. Bulgarian Split Squats
4. Hip Thrusts
5. Quad Extensions
6. Hamstrings Curls 
7. Pulse Standing Calf Raise

Aim to use a good weight you can do for up to 25 reps while still being mildly difficult.

Leg Press (4 sets of 20-25)

Squats (4 x 12)

Bulgarian Split Squat (4 x 8-12 each leg)

Hip Thrusts (4 x 8-12)

Similar to regular hamstring curl except you keep your torso up using your arms. Optional: point your toes-out slightly to help really target medial hamstrings muscle

Mermaid Hamstring Curl (3 x 10)

Quad Extensions w/ hold (3 x 8-12)

To perform 1 rep: go up on the machine, immediately come down, go back up and hold for 1 second before going back down
Repeat for desired number of reps

Legs, Legs, & more Legs

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