Name: Playbook - Jeremy Potvin - W1/D3 - Legs
Uploaded: 2022-02-20T03:42:13.179Z
Duration: 90 min
Description: W1/D3 - Legs

Jordan

Rafa

The following exercises should go as listed below - 
2-3 ramp up sets / 2-3 working sets / 1 drop set 

-Leg extension
-Close stance leg press (quad focused)
-Wide stance leg press (hamstring focused)
-Single leg hamstring curl
-Hack squat
-RDL / stiff legged deadlift
-Seated calf press

*Ramp up sets: 12-15 reps light weight, gradually increasing weight with each set
*Working sets: 8-12 reps
*Drop sets: Start at your working set and perform until failure, then reduce weight by 50% and perform until failure

- 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

- 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)

- Place feet higher on the platform
- 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 (hamstring focused)

- Keep your core tight and avoid using your lower back or swinging

Single leg hamstring curl

- 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

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff legged deadlift

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

Seated calf press

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