Name: Playbook - Nickolas Venuti - W2/4/6 D8: Hypertrophy Leg Day + Abs
Uploaded: 2023-10-02T20:29:26.376Z
Duration: 75 min
Description: W2/4/6 D8: Hypertrophy Leg Day + Abs

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Pic though 🦍🔥can’t wait to cut

Bharles

Make sure you properly warmup with static stretching.

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

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

Plate calf raises

Hanging Leg Raises
Mountain Climber Twist

- 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

W2/4/6 D8: Hypertrophy Leg Day + Abs

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