Name: Playbook - Edwin Aquino - Leg Day (2)
Uploaded: 2022-05-21T19:16:42.318Z
Duration: 45 min
Description: Leg Day (2)

- Sit back and down into a deep squat
- Gently press your knees out using your elbows as you shift your weight back and forth

Deep squats %70 of 1 RPM

- 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

- 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

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

- 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

Dumbbell RDL

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

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

Seated calf raise

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

Leg Day (2)

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