Name: Playbook - Karina Rabin - Friday - Legs / ABS
Uploaded: 2024-02-07T04:15:46.311Z
Duration: 60 min
Description: Friday - Legs / ABS

- 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

- 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
- smith machine is same as barbell.

Barbell back Squat - close stance

- Keeping your back flat against the pad
- Keep feet narrow
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

While breathing out (exhaling), flex your knees using your hamstrings; this should pull the lever inwards. 

Please continue to do so until the machine is pulled back far enough that it is almost hitting the back of your thighs. Throughout the movement, there should be no movement except your legs.

Seated leg Curl

- Place feet higher on the platform
- 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 (glute focused)

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

Lower Abs home workout

-Flat back on ground 
-Dumbbell in hands 
-Lift legs and arms towards middle of core at the same time

Friday - Legs / ABS

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