Name: Playbook - Nic Fiumara - Leg Day (Hypertrophy)
Uploaded: 2022-11-21T01:52:39.101Z
Duration: 120 min
Description: Leg Day (Hypertrophy)

William Staffieri

EXERCISE PROFILE
Target Muscle Group: Calf
Equipment Required: Dumbbell/Machine
Mechanics: Isolation
Force Type: Push (Bilateral)
Secondary Muscles: N/A

Stand up straight, then push through the balls of your feet and raise your heel until you are standing on your toes. Then lower slowly back to the start.

Calf Raise

EXERCISE PROFILE
Target Muscle Group: Quads
Equipment Required: Dumbbell
Mechanics: Compound
Force Type: Push (Unilateral)
Secondary Muscles: Hamstring, Glutes, Calves

Stand 2 to 3 feet in front of a platform that is knee-high. Your right leg should be extended behind you, with your toes resting on the bench. Slowly bring your right knee to the floor while maintaining your erect posture. Reverse the motion, then take up your initial posture.

Bulgarian Split Squat

EXERCISE PROFILE
Target Muscle Group: Quads
Equipment Required: Barbell
Mechanics: Compound
Force Type: Push (Bilateral)
Secondary Muscles: Hamstring, Glutes, Calves

Put the barbell on your upper traps while standing straight and with your feet hip-width apart. Core-brace yourself. Become seated on an invisible chair by lowering yourself. To stand back up, extend your legs straight.

Squat

EXERCISE PROFILE
Target Muscle Group: Quads
Equipment Required: Machine
Mechanics: Isolation
Force Type: Push (Bilateral)
Secondary Muscles: N/A

Sit on a machine that extends your legs. With your hands on the side bars, place your legs beneath the pad. This is where everything begin. Exhale as you extend your legs as far as possible. In this constrained state, pause briefly. As you breathe in, return the weight to its starting position. Make sure your legs don't extend beyond the point of a 90-degree angle.

Leg Extention

EXERCISE PROFILE
Target Muscle Group: Hamstring
Equipment Required: Barbell
Mechanics: Compound
Force Type: Pull (Bilateral)
Secondary Muscles: Glutes

Set your back, into the deadlift position, and raise the bar. Slide the bar down your legs while pulling your hips back. Maintain a modest knee bend, think "hinge" in the hips, without unlocking your back or rounding your shoulders. Squeeze your glutes and jump back up to the starting position once your hamstrings have reached their maximum stretch.

Leg Day (Hypertrophy)

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