Name: Playbook - Nickolas Venuti - Legs
Uploaded: 2023-10-02T20:29:26.415Z
Duration: 75 min
Description: Legs

Itzcoatl

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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