Name: Playbook - Nick Weihrauch - W1/D4 Legs
Uploaded: 2023-03-14T02:46:58.222Z
Duration: 55 min
Description: W1/D4 Legs

- Position foot high up on platform
- Lower slowly and push through your heel
- Perform on both sides

Single leg, leg press

- 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)

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- 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

Hope you parked close because walking is not an option after this superset

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

W1/D4 Legs

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