Name: Playbook - Florin fit - Day 3 / legs
Uploaded: 2023-02-04T20:04:12.260Z
Duration: 60 min
Description: Day 3 / legs

For some superset keep the some weight and for some of them increase weights.

Focus on muscle contraction.

- 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

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

L-sit hamstring curls

Superset 1

-focus on muscle contraction.
-keep the same weight

- Keep your heels together
- Lower with a controlled motion
- Push through your heels to go up engaging your quads

Plie squat (smith machine)

- 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)

Superset 2

- 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

Single leg reverse lunge with db

Superset 3

- 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

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

Superset 4

Day 3 / legs

Feels good to get back on track again eversince the start of Ramadan. Thank you for this Florin!

Day 3 / legs

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