Name: Playbook - Nickolas Venuti - Legs
Uploaded: 2023-10-02T20:29:26.150Z
Duration: 75 min
Description: Legs

this workout had less movements than my normal leg routine & going down the stairs from my gym was painful :’) my new leg routine from now on

chantel

My leg workout usually kills my legs. This workout had less exercises and still killed them. Loved it.

lex cardenas

Bharles

First workout of the program! I liked it I super set leg extensions and Bulgarian squats to make it harder. It was good I can go heavier!

Gabriel Figueroa

landon

Warmup:
5-10 minutes steady state cardio 

Warmup:
Leg extensions 
3 x 20
Leg curls 
3 x 20

- last set drop set to failure 
- 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

- 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 split squats

- top set 6-8 reps 
- back off sets 8-10 rep range 
- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Keep your core tight and avoid using your lower back or swinging

1 leg standing hamstring curl

- last set hold last 5 reps for 3 seconds at top of movement 
- 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

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Legs

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