Name: Playbook - Joey Miuccio - W1/D3 LEGS
Uploaded: 2023-12-29T20:33:18.753Z
Duration: 61 min
Description: W1/D3 LEGS

Matt

Danny Jacks

Oscar

Samantha

- 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 your hamstrings

Hamstring curls

- 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 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

Leg press/ calf press

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

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

Seated calf raise

W1/D3 LEGS

Ron Macmullen

May I recommend to have a camera angle form the top of yourself so we can see arm angles

First day in the program this was a great pump!

Edin

W1/D1 PUSH

Jason Spates

It was great muscles are sore but not extreme I feel good

Victor

W1/D2 PULL

W2/D1 PUSH

W2/D2 PULL

Great leg workout. I don’t have the weight machines so I appreciate the free weight exercises.

W1/D3 LEGS

Community

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