Name: Playbook - Nickolas Venuti - High Volume Legs + Abs
Uploaded: 2023-10-02T20:29:26.706Z
Duration: 75 min
Description: High Volume Legs + Abs

Make sure you properly warmup with static stretching.

Warmups 
3 x 20-25 reps 
Legs Extensions 
Lying Hamstring Curls

- 2-3 sec tempo on the eccentric part of movement 
- 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

DB RDL Tempo

On last set dropset set into body weight going to failure  

- 2-3 sec tempo on eccentric movement 
- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian single leg split squats

Superset with hamstring curls 

- 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

Last 3 reps of each set hold at top of movement for 5 secs

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

Hamstring curls

Flex at bottom and top of movement for 2 sec 
After 10 reps bounce to failure on each set 

- 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

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable