Name: Playbook - Nickolas Venuti - Legs A
Uploaded: 2023-11-24T01:10:55.728Z
Duration: 60 min
Description: Legs A

Jake Somereve

landon

Warmup with 5 minutes on bike and dynamic stretching on workout muscles

- 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

Last set dropset to body weight 

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Superset with hamstring curls 

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow stance

Hold last reps for 5 sec

- Place your legs on an elevated surface
- Raise your body off the ground
- Bring your knees up

L-sit hamstring curls

Superset with calf raises 

- 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

- Raise your heels
- Engage your calves 
- Focus on the mind muscle connection

Legs A

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