Name: Playbook - Nickolas Venuti - Legs
Uploaded: 2023-10-02T20:29:26.802Z
Duration: 64 min
Description: Legs

- 1 heavy top set, 2 back off sets dropped weight from 140 to 110
- 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

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

Elevated hip thrusts

- superset with hamstring curls 
- last set dropsets cut weight in half and go to failure  
- 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 set dropset cut weight in half and go failure 
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- each set take a plate off 
- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles