Name: Playbook - Rodrigo Navarro - QUADS/HAMSTRINGS/CALVES
Uploaded: 2022-07-12T23:51:09.776Z
Duration: 61 min
Description: QUADS/HAMSTRINGS/CALVES

It’s a great day to grow your legs! Jk everyday is a great day for that lol. Try out this on your next leg day. Those leg extensions towards the end are 🔥🔥

- 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

*KNEES CAN PASS OVER TOES ON THESE ✅👍🏻

Barbell back Squat - close stance

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

*PERFORM THESE TWO EXERCISES BACK TO BACK WITHOUT REST

- 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 dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

QUAD SUPERSET 🎯

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

Lying hamstring leg curls

-Place one heel towards pad
-Raise working leg up to about 90 degrees
- Slowly lower leg back down to rest position 
- Keep your core tight and avoid using your lower back or swinging

QUADS/HAMSTRINGS/CALVES

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