Name: Playbook - Florin fit - DAY 4 / LEGS
Uploaded: 2023-02-04T20:04:12.347Z
Duration: 60 min
Description: DAY 4 / LEGS

Hello Guys!
Welcome to Week 4 / Day 4🔥

In week 3 Legs day 
-You will have 4 sets for each exercise and higher reps.

-You need to focus on the correct execution of the exercises and the movements should be as slow as possible (tempo 3/3).

-Make sure you have a good warm-up before you start to work on machine’s 
-Make sure you feel the muscle working.
-Tighten at the end of the movement.

I wish you a productive workout💪🏼😊🔥

- 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)

- 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

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB deadlifts

- Place your legs on an elevated surface
- Raise your body off the ground
- Bring your knees up

L-sit hamstring curls

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

- Begin by lying down with control and do a faster lift up
- Sit up while keeping DB on the chest

DB Sit up

- Bring your knees to your chest and your torso up 
- Extend without touching the ground

DAY 4 / LEGS

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