Name: Playbook - Sion Monty - Lean Legs
Uploaded: 2022-06-29T19:13:57.292Z
Duration: 45 min
Description: Lean Legs

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

Showan

- 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

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- 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

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

Lying hamstring leg curls

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

(10 reps toes forward, 10 reps toes inward & 10 reps toes outward)

Lean Legs

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