Name: Playbook - Joey Miuccio - Leg day
Uploaded: 2023-12-29T20:33:18.765Z
Duration: 45 min
Description: Leg day

Legs only bike

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

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

Lying hamstring leg curls

- Hold the cable attachment to your chest
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Cable squat

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise (single leg)

Standing calf raise

Leg day

Dallas

Felt very weak and drained today. Once I got to the push ups I didn’t have the strength to get myself up or to keep pushing through

Jason Dodge

It’s an excellent start. It worked really well over a weekend stay in a hotel gym!

Mark

CHEST & BACK

Crazy month of work travel. Exactly what I needed. Thanks Joey!

Daniel

Hotel gym leg day 12/30/2021

Casey

Arms & Shoulders (all cables)

Sweating hard and have shaky legs! Great workout!

Samantha

Legs

Push

Didn’t realize a workout with such little equipment could be so brutal 🔥 the burn is real.

Leg day

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