Name: Playbook - Nickolas Venuti - LEGS A
Uploaded: 2023-12-06T22:06:16.541Z
Duration: 60 min
Description: LEGS A

Preform Lower body pre workout in stretching/mobility category with 5 minutes on the bike

Workout:

Superset 
- Smith machine Bulgarian split squats 
- seated calf raises 
Partial to failure
Dumbbell walking lunges 

Superset 
-Leg extensions 
Dropset last set to failure
-Standing leg curls
Dropset last set to failure

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

Point toes forward at top of movement

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated leg extension

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

LEGS A

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