Name: Playbook - Gabriel Valantino - W1/D3
Uploaded: 2022-12-26T06:11:58.474Z
Duration: 45 min
Description: W1/D3

Stephanie

My gym lacks half the equipment but probably hitting legs for the third day wasn’t the best idea

Tyler

- Quad extension 
- Hack squat or normal barbell squat
- Leg press
- Calve raise 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

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- 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)

- 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

W1/D3

Shaunti

Macey

DANIEL

W1/D1

Mandar

Santiago

W1/D2

W1/D4

W1/D5

W1/D6

W2/D1

Ally

My arms were dead after this, great workout

Panos

W2/D2

W2/D3

W2/D4

Jonathan

Make sure the right number of reps are entered please

Abdulaziz ALASSAF

W2/D5

W2/D6

W3/D1

W3/D2

W3/D3

W3/D4

W3/D5

W3/D6

W4/D1 (deload)

W4/D2(deload)

W4/D3(deload)

W1/D3

Community

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