Name: Playbook - Ryan Dengler - Day 3 LEGS
Uploaded: 2021-09-30T01:42:25.108Z
Duration: 90 min
Description: Day 3 LEGS

Josephine

Anthony Ashford

Kevin Ortiz Phi

Alfredo Ramirez

LEGS
Barbell Squat: 4 x 5 reps

Leg Press: 5 x 10-12 reps

Hamstring Curl: 4 x 12-15 reps

Quad Extension: 4 x 12-15 reps

Calf Raise: 4 x 10-12 reps

• This can be high bar or low bar, whichever is your strongest squat that you would prefer to use
• You should focus on bracing and resetting before each rep
• Knees should generally be locked out at the top and the squat should go just below parallel at the bottom

Competition Squat

• Go down as far as you can comfortably go to get a stretch in your hamstrings and quads
• Squeeze quads, but don't fully lock out at the top

Leg Press

• Feel a stretch in your hamstrings at the bottom of the movement
• Pull all the way up until you feel a squeeze in your hamstring (Try to touch your heels to your butt)

Hamstring Curl

• Keep toes pointed toward the ceiling
• Full stretch in quad at the bottom
• Squeeze Quads at the top of the movement

Quad Leg Extension

• Can be done on any calf raise machine ( I just prefer to use the leg press for mine)
• Allow your calves to fully stretch before pressing back up through your toes

Day 3 LEGS

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