Name: Playbook - Eric Janicki - W1/D5 Legs 2
Uploaded: 2021-07-22T03:00:04.831Z
Duration: 75 min
Description: W1/D5 Legs 2

Caesar

Elias

Nick

We’re the glutes supposed to be 10 seconds per round?

Kyle

Super challenging!!! I couldn’t do a couple of the exercises but I improvised!!

Brandon

1.Strength
- Smith Machine Squat 
4 sets of 12 w/ a 3 sec. Negative and 3 sec. Eccentric 
:60-:90 sec. Rest between each set
- Hack Squat (Facing Out)
3 sets of 12 w/ a 3 sec. Negative and 3 sec. Eccentric 
:60-:90 sec. Rest between each set
- Hack Squat (Facing In)
3 sets of 12 w/ a 3 sec. Negative and 3 sec. Eccentric 
:60-:90 sec. Rest between each set

2. Ancillary 
- Tempo Lying Hamstring curl 
4 sets of 10 w/ a 6 sec. Negative + repping out to failure
:60-:90 sec. Rest between each set
- Quad Extension With Static Hold 
4 sets of 10 w/ a 4 sec. Isometric hold and a 4 sec. negative.  + repping out to failure 
:60-:90 sec. Rest between each set

3. Burnout 
- Dumbbell Walking Lunges 
4 sets of 20 steps

- Keep your knees in line with your feet
- Keep your chest up
- Reach parallel and come back up

Tempo Smith Machine Squat

- Keep your back on the pad
- Keep your chest up 
- Reach parallel and push through your heels extending your legs to come up

Hack Squat (Facing Out)

- Push your hips back as you come down
- Reach parallel and come back up
- Keep your eyesight straight ahead

Hack Squat (Facing In)

- Bring your heels towards your glutes
- Engage your hamstrings 
- Keep your hips ok the pad
- Pause at the top and lower slowly

Tempo Lying Hamstring Curls

- Raise your legs engaging your quads as you go up
- Pause and lower with a controlled movement

Quad Extension With Static Hold

- Step forward 
- Bring your back knee down until both legs are at about 90 degrees
- Step forward to the initial position

Dumbbell Walking Lunges

W1/D5 Legs 2

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