Name: Playbook - Nickolas Venuti - Legs
Uploaded: 2023-10-02T20:29:26.457Z
Duration: 75 min
Description: Legs

Warmup:
5-10 minutes steady state cardio 

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

- 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

Barbell hip thrusts

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

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

L-sit hamstring curls

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position 
- Switch legs and repeat

Dumbbell reverse lunge

- Start with a shoulder width stance 
- Push your hips back and down 
- Keep your knees in line with your feet and your chest up
- Reach parallel 
- Extend your legs to come up

Hack squat (looking in)

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles