Name: Playbook - Richard Duchon - week 3 legs
Uploaded: 2021-11-30T00:39:59.595Z
Duration: 75 min
Description: week 3 legs

- Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you without locking your knees. Your torso and the legs should make perfect 90-degree angle. Now carefully place your toes and balls of your feet on the lower portion of the platform with the heels extending off. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
- Press on the platform by raising your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Hold the contracted position by a second before you start to go back down.
- Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.

Calf Raise on Leg Press

-Sit in a leg press and place your feet on the platform together.
-Release the leg press and lower the platform towards your body until your knees are at a 90 degree angle.
-Press the platform away from you until legs are almost extended. ( do not lock your knees)
-Repeat.

Close Stance Leg Press

-Lay down on a prone (face down) leg curl machine and make sure it is adjusted to fit.
           - Curl your legs towards your body activating your hamstring muscles.
           -Release slowly and return to the starting position. 
           - Repeat

Leg Curl

Pause barbell Romanian deadlift

superset

-Stand with both feet together while holding a dumbbell in each hand with a bench a few feet behind you.
-Lift and reach one leg back and place your foot on the bench.
-Lower yourself down with the leg on the floor as the primary mover. 
-Stand up out of the bottom to full extension.
-Repeat

Bulgarian Split Squat

- Select the weight you would like to use, then adjust back pad so that when seated, your knees align with the machine’s axis of rotation.
- Comfortably position shin pad and apply light pressure.
- Grasp handles and stabilize body.
- Push forward and up against the pad until your legs are straight in front of you.

week 3 legs

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