Name: Playbook - Clifford Telfer - 1hour gym leg workout
Uploaded: 2023-08-13T16:13:47.340Z
Duration: 65 min
Description: 1hour gym leg workout

Stand up by extending hips and knees until legs are straight. Squat back down to original squat position by bending hips back and knees forward while keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Return and repeat.

Machine back squats

- 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

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

-After selecting an appropriate weight, fix an adductor machine.
Adjust the seat and leg pads to a comfortable position.
Hold the handles on either side of the machine.
Maintain a straightness in your upper body.
Press your back firmly against the back rest of the machine.
Push against the leg pads of adductor machine with your legs and slowly spread them.
Do not pause until you feel a slight stretch in your adductors.
Squeeze your adductors and hold for a count of one.

Reverse hyper abduction

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Push through the balls of your feet
- Engage your calves as you go up

1hour gym leg workout

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