Name: Playbook - Sergei Alexei - LEG day!
Uploaded: 2021-01-18T11:48:17.371Z
Duration: 60 min
Description: LEG day!

Felix Figueroa

My knees are getting old. Felt em in all these exercises. 😂

Brian

Didn’t have some machines but made it work!

I don’t have all the machines needed for your leg days. I’ve got a squat rack, cables, dumbbells, kettle bell, but can’t do smith machine, back squat stuff

Wow! I didn't think I was going to get much of a pump since majority was light to no weight at all, I was wrong.. stupid pump! Thanks!!

Jarrad

Kareem

viktor

Add some side camera angles to show foot placement relative to bar path.

Michael

First time I felt like I was going to puke on leg day in an extremely long time!

Aaron

Perseu

WOOOOOWWWWW what a pump!!!! I moved leg extensions to the end and only did bottom half, like in 21s. Talk about a finishing pump!!!!

Andrew Gray

It was great. The last 3 exercises were the killer ones. Got a great pump!👌💪

Daniel

30+ years of training and I’ve never gotten a pump like the one I got today in my legs. Insane!

Doug

Jeff

Thomas

- Do not bounce up and down 
- Control and feel your calves stretch and contract 
- Keep tension on the stretch, Do not relax

- Standing Calf Machine

- Low weight through this exercise 
- Focus on getting blood flow to the quads

Leg Extensions

- Feet just with shoulder width
- Push off the heels 
- Keep tension throughout entire movement

Hack Squat Machine

- Push of the heel of the planted foot
- the other foot is just there to help you balance 
- Keep tension throughout the movement

Smith Machine Split Squat

- Low to no weight
- Just focus on the pump 
- push of the ball of your foot

Smith Machine Front Squat

-Keep back upright 
- Push off your heels 
- low to no weight
- focus on the pump

LEG day!

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