Name: Playbook - Nickolas Venuti - Legs
Uploaded: 2023-10-02T20:29:26.686Z
Duration: 75 min
Description: Legs

Belt Squat Machine

Superset with pendulum squats

- 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)

Last set after 15 reps drop the weight in half and go 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

Superset with walking lunges 

- keep knees slightly bent

Hamstring Extension

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

Superset with plate calf raises 

- both plate and bodyweight going to failure

Plate Squats to Bodyweight

After 12th rep bounce to failure on each set 

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf