Name: Playbook - Nsengiyumva Corode - Legs
Uploaded: 2023-10-22T18:36:20.194Z
Duration: 45 min
Description: Legs

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

Seated calf raise

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated leg extension

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your toes to press back to starting position

Leg press (quad focused)

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