Name: Playbook - Florin fit - Legs
Uploaded: 2023-02-04T20:04:12.301Z
Duration: 60 min
Description: Legs

Make sure you focus on the exercises to make the movement as correct as possible.

Legs

-Squat (smith machine) 4 x 15,12,12,10 reps
-Leg press ( quad focused) 4 x 12,12,10,10 reps
-DB deadlifts 4 x 15,12,12,10 reps
-Leg extension 3 x 15,15,15 reps
-L-sit hamstring curls 3 x 15,15,12 reps
-Machine standing calf raises 5 x 25,25,20,15,15 reps

- 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)

- 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

- 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

- 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

Legs

This is my 3rd week doing this split, when can I bring in dead lifts to the mix??

Ashish

Hey Bud. Great work out!!! 
I've got a few questions and it will be great if you could answer them 

1) Is there an alternative to TRX row? The first exercise? 
2) since I'm a beginner, I feel 45 seconds of rest is too small and I can't lift more weights. 
For optimum weight loss, should I lift more weights or reduce time between sets? 

Many Thanks 

Ashish

Wan  Zafran

Back & Biceps

Chest & Triceps

Shoulder &Traps

Core and Cardio

W2/Back & Biceps

Cravy

W2/Chest & Triceps

Sara

Shoulders being one of my weakest part of my body. This routine gave me a good kickstart to my shoulder workout routine!

W2/Shoulder &Traps

This routine made me realize how weak my core is but i know with practice, i’ll eventually do it well. Thank you Florin for this!

Legs

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