Name: Playbook - Justin Howells - Phase 2 Legs & Abs B (Hypertrophy)
Uploaded: 2022-06-20T14:20:40.343Z
Duration: 75 min
Description: Phase 2 Legs & Abs B (Hypertrophy)

Sumo Leg Press 4 x 10-12
Narrow Leg Press 4 x 12-15
Leg Ext 4 x 15-20
Lying Leg Curl 4 x 15-20
Seated Calf Raise 5 x 15-20
Decline Oblique Crunch 4 x 10-12
Balance Ball Oblique Crunch 4 x F

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

- Place your feet narrow, just inside of shoulder width on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - narrow stance

- 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

- Keep hips pressed against the pad
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Lying hamstring curls

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

Seated calf raise

- With head positioned at a decline 
- Hold weight at your chest and curl your body up, & bring your elbow to the opposite knee
- Come down with a controlled movement
- Repeat alternating sides

Weighted decline oblique crunch

- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged
* Work both sides

Phase 2 Legs & Abs B (Hypertrophy)

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