Name: Playbook - Joao Pedro Mendes - PERNAS
Uploaded: 2023-06-11T20:44:02.457Z
Duration: 45 min
Description: PERNAS

Steven

- 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

Lying Leg Curl

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

- 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

PERNAS

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