Name: Playbook - Gabriel Valantino - W2/D6
Uploaded: 2022-12-26T06:11:58.425Z
Duration: 60 min
Description: W2/D6

- leg extensions
- hamstring curl
- leg press
- smith machine squats
- leg press calf raise

- 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

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

Standing Hamstring curl 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 bar positioned on your upper back and your heels elevated (heels on 25lbs plate)
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up
- breathe in as you go down, breathe out as you go up

Heel elevated smith machine squat

- 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

W2/D6

Shaunti

Macey

DANIEL

W1/D1

Mandar

Stephanie

Santiago

W1/D2

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

Tyler

W1/D3

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

W2/D6

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