Name: Playbook - Harry Luii - GVT+ Legs
Uploaded: 2023-03-06T05:12:58.437Z
Duration: 45 min
Description: GVT+ Legs

Squats 10 reps 10 sets, superset with accessory lifts 2 sets then move onto the next accessory lift (5 in total)

- Start with a barbell on your upper back
- Press hips back and lower down 
- Press through heels and stand back up

Barbell Squats

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

*Can be lying hamstring depending what you have access to

Seated hamstring curl

- 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 Extension Machine

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell stiff leg deadlift

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

*Can use standing calf raise machine
*Last set drop set

GVT+ Legs

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