Name: Playbook - Nickolas Venuti - Legs B
Uploaded: 2023-11-24T01:10:55.742Z
Duration: 75 min
Description: Legs B

Jake Somereve

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

- 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

Dropset last set to body weight 

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

Smith machine bulgarian split squat

Hold 5 secs last rep 

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Machine hip thrusts

Superset with single leg extensions
Hold last rep 5 secs

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

Standing single leg hamstring curls

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

Single leg extension

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

Legs B

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