Name: Playbook - Giannis Dimitriadis - W4/D1 - Quads - Hamstrings - Abductors - Adductors - Calves
Uploaded: 2023-03-02T10:00:47.166Z
Duration: 60 min
Description: W4/D1 - Quads - Hamstrings - Abductors - Adductors - Calves

Perform both exercises one after the other with 45secs break between them. Once you finish both exercises rest for 90 secs and repeat until you complete all sets.

- Lower slowly to 90 degrees
- Keeping your chin and chest up
- Drive up through your heels

Smith Squat

- 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

Superset 1 - Quads

- Kneel on a pad (for knee comfort) and lowering under control while the ankles are held in place by an immovable object
- Then extend the hamstring muscles to lean forward
- Lean forward from the knee, not from the hip

Nordic Curls

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

Lying hamstring leg curls

Superset 2 - Hamstrings

- Stand in an upright position 
- Pull your leg inside as you squeeze your adductor inside
- Once your working leg passes the other, slowly return to starting position

Cable Adduction

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions

Cable Abductions

Superset 3 - Adductors - Abductors

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

Smith standing calf raise

- 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

W4/D1 - Quads - Hamstrings - Abductors - Adductors - Calves

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