Name: Playbook - Derick Ansah - W2/D4 BIG LEGS 👣
Uploaded: 2022-11-27T22:11:32.287Z
Duration: 60 min
Description: W2/D4 BIG LEGS 👣

Gideon

Karen

Albert

Warm up:

10 minutes jog or sprint on the treadmill. 

*if you don’t have a treadmill you can sprint/jog in place or jumping jacks for 1 minute/ 3 rounds

With these leg presses please and I mean please avoid locking your knees. Try to come as far back with the weights as possible. Use control.

Progressive Overload! 

Start light and work your way to heavier weights.

Seated Leg Press 🦿

Here we will be making a slight twist. Point your toes towards the outside.

Progressive Overload! 

Start light and work your way to heavier weights.

Inner Leg Extension 🦿

With these squats the goal is to get as low as possible. Try your best to keep your back straight and your heels on the ground.

Progressive Overload! 

Start light and work your way to heavier weights.

Squats 🦿

If you do not have this machine in your gym you can do them free. Just squat down and perform the movement. For resistance you can use resistance band.

Progressive Overload! 

Start light and work your way to heavier weights.

Hip Abductor Machine🦿

With these hamstrings curls put your focus on trying to let your feet touch your butt.

Progressive Overload! 

Start light and work your way to heavier weights.

Leg Curls 🦿

With these calf raises. You will place 2 small plates on the floor for deeper elevation. Take your time with the movement.

Progressive Overload! 

Start light and work your way to heavier weights.

Elevated Calf Raises 🦿

W2/D4 BIG LEGS 👣

I probably won’t be able to walk tomorrow

Stefanie

Amish

Quede bien tronado con la primera serie 🦵🏾

Guillermo Moran

W1/D1 LEG DAY 🤯

I’m feeling it just have to stay consistent, I enjoyed it

Preacha🇨🇲

NanaB

W1/D2 BACK ATTACK 😤

Ricardo

W1/D3 ROBOT ARMS 🦾

Your demonstration videos and program have helped me be so much more confident in the gym

W2/D4 BIG LEGS 👣

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