Name: Playbook - Ethan Ayache - W2/D1 Booty prograam
Uploaded: 2021-12-30T00:14:06.634Z
Duration: 45 min
Description: W2/D1 Booty prograam

- Leg Extension 3x10
- Leg Curl 3x10
- Hack Squat 4x 6,8,8 pause reps
- Narrow Stance Leg Press Drop Set 4x 8, 10, 12, Failure 
- Hack Squat 4x 6,8,8 pause reps
- Single Leg Leg Press 3x 15,15, failure (with both legs)

- 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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Leg curls

- With feet wide and low on the platform
- Keep your back flat against the pad and your core tight
- Maintaining feet flat against a platform the whole time 
- Drive through your heels to extension

Hack squat (pause reps)

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Narrow stance leg press drop set

- Keep your back on the pad and one foot on the platform 
- Lower the platform with a controlled motion 
- Press through your heels to raise the platform

Single leg press

Leg press

W2/D1 Booty prograam

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