Name: Playbook - Jay Lane - No More Chicken Legs Workout 1
Uploaded: 2022-07-22T14:14:42.101Z
Duration: 90 min
Description: No More Chicken Legs Workout 1

Get workout I’ve seen on the app so far. Had me crawling out of the gym.

Patton

This is my new leg program. No more chicken legs is by far my most popular program so why not bring it to playbook.
• Start at your own pace
• If you train till failure your first week you will be sore for days 
• The sets listed are working sets. Take as many warm ups sets as needed
• This is workout 1 you will follow workout 2 3-5 days after depending on your recovery and schedule
• If your gym doesn’t have a piece of equipment just sub it out for anything similar
• Rep range for every thing should be 8-20 reps

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- 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)

- 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

- 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

Seated hamstring curl

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

No More Chicken Legs Workout 1

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