Name: Playbook - Joey Miuccio - Legs
Uploaded: 2024-04-25T18:25:35.098Z
Duration: 60 min
Description: Legs

- 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

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- 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

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides

Dumbbell forward lunges

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

Legs

Chest / Arms & run

Rodolfo

Weights weren't that heavy but reps ranges over a slow movement give a nice muscle burn.🙂

James Comrie

Great workouts. Really feeling that pump!

Robert

Shoulders & Arms

This was a nice, non complicated work out.

Chest & Back

Back/ Shoulders

Chest & Arms

NYC Marathon

Chest/ Back

Nice progressions from the last time that I did this workout.

Aidan Thomas

Back & Shoulders

Part 2 of this workout finally completed.

Chest/ Arms & Run

Another good workout and just enough arm work not to fry them.

Run / Shoulders & Arms

Chest/ Back & Run

Jason Spates

Legs/ Run

this is my first training with you, so I don't have a complete insight into the training plan. but I would add upper back exercises to this workout instead of this few shoulder exercises

Lazar

I rarely run, so 12 miles was impossible for me. I ran 4.5 kilometers. the rest of the training was good

Legs

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