Name: Playbook - Raquel Santos - The Rock Leg Day
Uploaded: 2023-12-22T05:10:15.973Z
Duration: 75 min
Description: The Rock Leg Day

1️⃣ Leg extension - 4x20

2️⃣ SUPERSET 
- Lying leg curl - 4x12
- DB RDLs - 4x12

3️⃣ Hip abductions - 4x12-15

4️⃣ Reverse or regular hack squat - 4x12

5️⃣ SUPERSET 
- Seated calf raises (plate loaded) - 3x25
- Standing calf raises (dumbbells) - 3x25

6️⃣ Leg press - 4x20

7️⃣ Barbell waking lunges - 4x20

- 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

Lying leg curl

- 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

Dumbbell RDL

HAMSTRING SUPERSET

Hip abduction

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse hack squat

- Seated calf raises (plate loaded) - 3x25
- Standing calf raises (dumbbells) - 3x25

Seated calf raises (plate loaded)

Standing dumbbell calf raise

CALF SUPERSET

Leg Press

- 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

The Rock Leg Day

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