Name: Playbook - Colton Rossi - Leg Day (Hammies/Glutes)
Uploaded: 2021-12-01T18:10:49.726Z
Duration: 120 min
Description: Leg Day (Hammies/Glutes)

Ian St.Clair

always gives me the push i need! thanks man. 💞

Alise

- 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

- 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

DB RDL

- 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

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squats

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

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

Seated calf raise

Leg Day (Hammies/Glutes)

Fucking amazing working wanted something new thank you bro 🦍

Carlos

Asia Uptown

Had me crawling out the gym!! 🔥🌟🔥

Cody

Leg Day🔥

Leg Day

Legs shaking more then my ex did hahahahahha

Leg Day (Hammies/Glutes)

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