Name: Playbook - Nickolas Venuti - Lower
Uploaded: 2023-10-02T20:29:26.278Z
Duration: 90 min
Description: Lower

Warmup:
5-10 minutes steady state cardio 
Dynamic warmups 

Workout:
Barbell squats 4 x 6-8
Pendulum squat 4x 10
Standing single leg hamstring curls 4 x 12
Cable heel Elevated Goblet Squats 4 x 10
Leg Extensions 4 x 12,12,15,15
Standing calve raises 5 x 10,10,10,10,failure

- slightly point toes outward 
- feet shoulder width or wider 
- engage hip before beginning movement

Barbell Squats

Pendulum Squat

- point toes upward to keep tension on hamstring
- fully extend at bottom of movement

Standing Single Leg Hamstring Curls

- can use a plate to keep toes elevated
- can use dumbbells to substitute