Name: Playbook - Erica Nicole - Leg Day Burn
Uploaded: 2021-11-04T01:11:52.404Z
Duration: 60 min
Description: Leg Day Burn

Nothing like a good leg day. And the best way to ensure that is incorporating the classics.
Simple. Semi-heavy/heavy. Supersets to fatigue those muscles. The reps are set for muscle building

Complete both exercises with no rest in between

- 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)

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Leg Press Superset

-Great way to elevate the heels to target the hamstrings
-Same deadlift technique

RDL on V Squat machine

- With a slight bend at the knee come down 
- Keep a neutral spine
- Reach shin height and pull back up
-Without coming all the way up

DB RDL Pulses

Hamstring Superset

- 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 against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Leg Ext Circuit

Complete one exercise after the other with minimal to no rest in between.

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Leg Day Burn

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