Name: Playbook - Gabriel Valantino - W3/D3
Uploaded: 2022-12-26T06:11:58.409Z
Duration: 45 min
Description: W3/D3

- leg extensions
- hamstring curl
- goblet squat
- leg press (single leg)
- 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 engaging your hamstrings

Lying hamstring leg curls

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Position foot midway on platform
- Lower slowly and push through your heel

Single leg, leg press

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

Seated calf raise

W3/D3

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

W3/D3

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