Name: Playbook - Gabriel Valantino - FRIDAY (LEGS)
Uploaded: 2022-12-26T17:31:30.436Z
Duration: 70 min
Description: FRIDAY (LEGS)

- leg extensions
- Bulgarian split squats
- leg press
- hamstring curl
- calf machine

- 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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

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

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

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles