Name: Playbook - Nebiha Boudjoudad - W2/D2 Legs
Uploaded: 2023-08-17T12:27:01.170Z
Duration: 15 min
Description: W2/D2 Legs

Vanise

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- 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

- 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

Single Leg Hamstring Curl

W2/D2 Legs

sierra pryor

Karina

W1/D1 Chest and Back

W1/D2 Legs

Diana

W1/D3 Arms & Abs

W1/D4 Chest & Back

W1/D5 Legs

W1/D6 Arms & Abs

W2/D1 Chest and Back

W2/D3 Arms & Abs

W2/D4 Chest & Back

W2/D5 Legs

W2/D6 Arms & Abs

W3/D1 Chest & Back

W3/D2 Legs

W3/D3 Arms & Abs

W3/D4 Chest & Back

W3/D5 Legs

W3/D6 Arms & Abs

W2/D2 Legs

Community

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