Name: Playbook - Jay Lane - No More Chicken Legs Workout 2
Uploaded: 2022-07-22T14:14:42.105Z
Duration: 90 min
Description: No More Chicken Legs Workout 2

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 2 you will follow workout 1 roughly 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 should be 8-20 reps

- Feet shoulder width apart
- Lower with a controlled motion
- Push through your heels to go up engaging your quads
- You can use straps in you lack shoulder mobility

Smith Machine Squat

- Slowly lower the bar 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

Barbell RDL

-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

Seated hamstring curl

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

Lying hamstring leg curls

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

No More Chicken Legs Workout 2

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