Name: Playbook - Sion Monty - Lactic Legs
Uploaded: 2022-06-29T19:18:10.807Z
Duration: 45 min
Description: Lactic Legs

- 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

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches 
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell bulgarian split squats

- 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

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- 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

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raises

Lactic Legs

Glutes, hammies & abs

Exactly the pump I was looking for....especially the hamstrings and calves

Lactic Legs

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