Name: Playbook - Gabriel Valantino - W3/D3
Uploaded: 2022-12-26T06:11:58.336Z
Duration: 60 min
Description: W3/D3

- leg extensions
- single leg press
- Bulgarian spit squat
- hamstring curl
- calf 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

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

Single leg, leg press

- 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

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

Standing Hamstring curl machine

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

W3/D3

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