Name: Playbook - Nsengiyumva Corode - W3-D6 Legs
Uploaded: 2023-10-22T17:51:38.407Z
Duration: 45 min
Description: W3-D6 Legs

Leg extension

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

Leg press

Seated leg curl

Lying leg curls

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

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

Seated calf raise

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tuck

- Place your leg on top of your knee
- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged
* Work both sides