Name: Playbook - Joey Miuccio - W5/D3 LEGS
Uploaded: 2023-12-29T20:33:18.882Z
Duration: 45 min
Description: W5/D3 LEGS

- Use adductor muscles to pull knees towards each other
- Slowly Let your legs spread apart 
- Control the weight throughout the movement

Hip adduction machine

- Push your knees outward 
- Slowly allow knees to be pressed inward 
- Control the weight

Hip abduction machine

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

Lying hamstring leg curls

- 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

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

Standing calf raise (Smith machine)

Squat/ Calf press

W5/D3 LEGS

Ron Macmullen

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

Matt

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

Danny Jacks

Oscar

W1/D3 LEGS

W2/D1 PUSH

W2/D2 PULL

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

Robert

Jesse

Isabel

W2/D3 LEGS

Absolute BEAST of a workout🔥 Feeling great

Noah Smith

W3/D1 PUSH

W3/D2 PULL

W3/D3 LEGS

W4/D1 PUSH

W4/D2 PULL

I didn’t have the hip thrust machine at my gym. I just did regular hip thrusts from the mat for today but what would you recommend be a good alternate workout for this?

W5/D3 LEGS

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