Name: Playbook - Nikki Font - Legs (Posterior Chain Focus)
Uploaded: 2024-01-25T22:37:02.176Z
Duration: 60 min
Description: Legs (Posterior Chain Focus)

You will need:

- Leg press machine
- Dumbbells 
- Hamstring curl machine
- Abductor machine

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg Press

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Calf Press

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying Hamstring Curls

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductions

Legs (Posterior Chain Focus)

Chest & Triceps

Back & Bis

Tatiana

Legs (Quad Focus)

A great shoulder & an workout that I finished in just over 30 minutes! Perfect for what I needed today!

Isaiah

Shoulders & Abs

Back & Biceps

Legs (Quad Focused)

Olivia

Lo adapte a casa! 🏡🏋️‍♀️✅

Leg Day — high intensity

BOOTY & ABS

Push Up Tutorial

Braylee

Anne

Rach Mo

Back & Shoulders

First time back in a week and this workout has me so motivated to get back on the grind!!! 🔥💪🏼

Kaleigh

Alexandra

Chest, Tris, Abs

Gisele Rigo

Lean Legs

Shoulda boulda’s are on FIREEEE🔥❤️‍🔥

Shelby

Shoulders !!!

Amber Evans

Lower Body

Love the back pump in my new Aurora single strap bra 😍😍🔥

Hour Glass Figure

Sinai

DB ONLY — Full Body

Ay por favor!! Pensé q no terminaba!! Una gloria la rutina ✨

DB ONLY Leg Day

Chest & Abs

hard lol but loved it, had to modify reps a lil

Trinity Baker

Lo adapte a mi casa! Hermosa rutina 🍑✅

Booty & Abs

Chest, Tris, & Cardio

BOOTY & quads

Core & Cardio

High Rep Leg Day

Perky Chest + Triceps

Parecía simple pero se sintió fuerte 🍑

Under Booty

Abs !!

Cable Shoulders

Quad s are POPPIN’ 🤌🏼🔥🔥🔥

Muscle Mommy Legs

Chest & Tris

Boulder Shoulders

Waldo

Me hizo tan bien esta rutina! Me anime a subirle peso y carga una serie mas 🤩🥵

Legs (Posterior Chain Focus)

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