Name: Playbook - Nick G - Leg Day
Uploaded: 2023-05-09T22:14:25.161Z
Duration: 75 min
Description: Leg Day

Данила Олимпиев

Nick

Alexis

- Push your knees away from each other until fully abducted
- Return your knees to the starting position
- Repeat for more repetitions

Glute Abduction Machine

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Bodyweight calf raises

- Bend at the knees lowering your glutes towards your heels
- Stopping before your heels come off of the platform
- Extend your legs to come back up

Pendulum squats

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

Lying hamstring leg curls

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground/slightly above ground
- Stand up to full extension

Dumbbell sumo squat

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Work both sides

Single leg extension

Leg Day

clark

cassandra

Shoulders/Chest/Triceps

This is the very first structure I’ve had from an outside source…I haven’t wanted to commit to a full time trainer but came across this app..I just completed my first workout and I am impressed beyond words…it’s so perfect for me because it’s really simple and very easy to navigate…yet highly effective…I am so excited!! Thank you 🙏 🙌

Leg Day

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