Name: Playbook - Nickolas Venuti - W1/3/5 :D1 - Strength Leg Day + Abs
Uploaded: 2023-10-02T20:29:26.183Z
Duration: 74 min
Description: W1/3/5 :D1 - Strength Leg Day + Abs

landon

Make sure you properly warmup with static stretching.

Warmups 
3 x 20-25 reps 
Legs Extensions 
Lying Hamstring Curls

Last set after 6 reps drop the weight in half and double the reps (12 reps). If you can get more keep going. 

- 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

Last set drop set immediately into body weight reps to failure 

- 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

Superset with single leg curls 

- 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

Dropset last set to failure

- Keep your core tight and avoid using your lower back or swinging

1 leg standing hamstring curl

Superset with walking lunges 

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

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

Body weight walking lunges

90 second rest between rounds. Focus on your breathing and contracting your abs during the movement

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

W1/3/5 :D1 - Strength Leg Day + Abs

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