Name: Playbook - Joey Miuccio - W6/D3 LEGS
Uploaded: 2023-12-29T20:33:18.901Z
Duration: 61 min
Description: W6/D3 LEGS

Matt

- 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

- Stand upright with chest on pad 
- Kick straight back focusing on the glutes 
- slowly return to start position

Machine Glute Kickback

Leg extension/ Glute kickback

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

Hamstring curls

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

Machine Seated calf raise

Hamstring Curl/ Seated calf press

- 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

W6/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

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.

W6/D3 LEGS

Community

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