Name: Playbook - Nathan French - Hypertrophy Leg workout + (Cardio + Abs)
Uploaded: 2022-11-07T16:44:22.618Z
Duration: 45 min
Description: Hypertrophy Leg workout + (Cardio + Abs)

Forgot to close out after cardio. I did this Thursday evening. Still streaking 💁🏿

Seth Arnold

Austin

Focus:
- Building muscle
- Time under Tension
- High Volume

- Keep weight on heels 
- emphasize engaging hips
- wrist straps may be helpful to hold bar during front squat movement

Front squat

- (3x10) Sets x Reps
- EX: 10 reps for each leg ( Both legs, 20 lunges in total each set)

Walking Dumbbell Lunges

- alternate each leg
- keep chest up
- keep knee behind front toe

Dumbbell one leg split squat

- One second pause at top of movement.
- Quality reps (Slow and controlled)

Leg Extension

- Focus on keeping legs elevated and stationary.
- Reach back  with dumbbell as far as possible on each side
- Side to side = 1 Rep (16 reps each set)

Dumbbell Russian Twist

25 min
- Level 8 for 15 min 
- Level 9 for 10 min
- ( try to avoid holding onto grips)
- If you need to grab and hold grips.. Grab with one hand not two!

Hypertrophy Leg workout + (Cardio + Abs)

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