Name: Playbook - Lukas Duncan - Legs
Uploaded: 2023-08-31T02:14:02.333Z
Duration: 75 min
Description: Legs

Any way to add another exercise? Like abs at the end. So I can log it?

Will

LEG DAY!  Felt low on energy today so made it a short and sweet one! 

👉 Standing Calf Raise
➗ 4 Sets x 15,15,12,12 Reps

👉 Leg Extensions
➗ 4 Sets x 15,15,12,12

👉 Lying Leg Curls
➗ 4 Sets x 15,15,12,12

👉 Leg Press
➗ 4 Sets x 12,12,12,12

👉 Plated Loaded Squat Machine
➗ 4 Sets x 12,12,12,12

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

Standing calf raise

- 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

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

Lying hamstring leg curls

- 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)

1. Stand in the machine with your shoulders under the pads and your feet flat on the platform.

2. Grasp the handles to your sides, and release the safety lever to begin the movement.

3. Keeping your back pressed against the pad and your feet flat on the platform, slowly lower yourself by bending at the knees.

4. Stop when your thighs are parallel to the platform.

5. Push through your heels to lift yourself back up to the starting position.

6. Repeat for the desired number of repetitions.

Plate Loaded Machine Squat

Legs

Legs (hamstring focused)

Frances

Luis2720

Love the new user workout tracking and history!

Quads / Hamstrings

Great workout, easily modified for the available equipment.

John

No improvement, just had to improvise do to lack of some equipment.  Great workout altogether!

Terry

Chest / Calves

Awesome back pump. One of the better back workouts I have done in a long time. Added a few sets because I got that into it.

Eric Bender

Back / Abs

I love the additional workouts in the app!

Abdullah

Awesome shoulder day. Added a set here and there. But loved it

Shoulders

Biceps / Triceps

Michael

Javier

Bicep/Tricep/Calves

Quads / Hamstrings at Redcon1 gym in Boca Raton, FL

Chest

Back/Abs

Shoulders at Miami Iron gym

Amazing 🤩!!! Thanks for keeping it real!

Steven

Loved it! It was a perfect hour long workout and I added failure CG push ups as a superset with the dips at the end . Great arm session!

Legs

Community

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