Name: Playbook - Sergio lopez - Legs & Shoulders
Uploaded: 2022-07-06T03:07:51.175Z
Duration: 99 min
Description: Legs & Shoulders

Bike

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

Leg press

- 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

Barbell Squat

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated leg extension

Seated leg curl

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Barbell military press

- From a seated position
- Raise the dumbbells forward and up to shoulder height
- Keep a slight bend at the elbows

Dumbbell seated front raise

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height
- Lower with a slow and controlled movement