Name: Playbook - Jerry Oloke - Legs - workout 1
Uploaded: 2023-10-20T14:10:26.691Z
Duration: 45 min
Description: Legs - workout 1

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back 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 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

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf