Name: Playbook - Nickolas Venuti - Strength x Athletic Leg Day
Uploaded: 2023-10-02T20:29:26.723Z
Duration: 75 min
Description: Strength x Athletic Leg Day

Decided to change things up for this leg day and add some athletic movements. Honestly felt good to do these. Give them a try 🤙🏽

Each set drop the weight. So I went from 6 plates to 3 plates on last set

- 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 dropset right into body weight lunges 

- 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

12 reps total 6 each leg going heavy 
Superset with jump squats immediately after

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

DB box step ups

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

10 reps each leg 
After 20 reps drop right into body weight until failure for all sets 

- Begin by standing both feet on the plates
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg

DB close stance reverse lunges

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