Name: Playbook - Colton Rossi - Chris Bumsteads Leg Day
Uploaded: 2021-12-26T05:10:14.320Z
Duration: 60 min
Description: Chris Bumsteads Leg Day

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

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

Leg press (quad focused)

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

Seated calf raise

Hip adductors

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

Machine standing calf raise

- 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