Name: Playbook - Julie Veselkova - Leg day
Uploaded: 2023-01-09T13:54:07.956Z
Duration: 45 min
Description: Leg day

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Place your feet hip width apart
-Tighten your core and keep your spine neutral
- Lower with a controlled motion
- Push through your heels to go up engaging your quads

Smith machine squats

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Smith machine reverse lunges

- 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

Dumbbell RDL

- 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 day

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