Name: Playbook - Ovidiu Iulian - Legs pro 3
Uploaded: 2023-03-12T14:26:35.045Z
Duration: 50 min
Description: Legs pro 3

- 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 pause for 2-3 seconds 
- Push through your heels to stand up

Barbell pause back squat (2-3 sec)

- Push your hips back as you come down
- Raise your arms for balance
- Touch the box and come back up

Chair squat

- 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

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Lying single leg hamstring leg curl

Calves

Legs pro 3

Chest 1

Back

Legs

Shoulders

Arms 💪

Chest 2

Back pro 2

Legs pro 2

Shoulders pro 2

Arms pro 2

Chest 3 pro

Back 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 3

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