Name: Playbook - Ovidiu Iulian - Legs pro 2
Uploaded: 2023-03-12T14:26:34.937Z
Duration: 50 min
Description: Legs pro 2

- 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

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Back lunge

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

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

Lying hamstring leg curls

Calves Machine

Legs pro 2

Chest 1

Back

Legs

Shoulders

Arms 💪

Chest 2

Back pro 2

Shoulders pro 2

Arms pro 2

Chest 3 pro

Back pro 3

Legs pro 3

Shoulders pro 3

Arms pro 3

Chest pro 4

Back pro 4

Legs pro 4

Shoulders pro 4

Arms pro 4

Legs pro 2

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