Name: Playbook - Brock Hutchinson - LEGS SESSION
Uploaded: 2023-01-21T03:34:37.390Z
Duration: 60 min
Description: LEGS SESSION

This is a hypertrophy focussed session, focusing on the quads, glutes, hamstrings and calves.

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Place feet shoulder width apart
- squat to depth (below parallel)
- keep a neutral spine

Smith machine squats

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

Leg press - mid stance

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward
- keep a neutral spine (straight back)

Dumbbell RDL

- 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

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

LEGS SESSION

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