Name: Playbook - Stefan Petrov - Legs and Calves
Uploaded: 2021-09-22T10:24:50.809Z
Duration: 45 min
Description: Legs and Calves

Oscar Yepes

- Barbell Back Squats 5 x 10-12
- Dumbbell Squats 5 x 12-15
- Leg Press Machine 4 x 10-12
- Leg Extensions 3 x 12-15
- Leg Curls 3 x 12-15
- Abductor Machine 4 x 12-15
- Adductor Machine 4 x 12-15
- Standing Calf Raises 5 x 15
- Leg Press Calf Raises 5 x 15

- Keep your chest up
- Push your hips back
- Keep your knees inline with your feet
- Reach parallel
- Push through your heels to come up

Barbell Back Squat

- Keep your chest up
- Push your hips back
- Reach parallel and push through your heels to come up

Dumbbell Squat

- Keep your back on the pad
- Bring the platform in
- Push out through your heels

Leg Press

- Keep your back on the pad
- Raise your legs 
- Engage your quads as you raise

Leg Extension

- Engage your hamstrings as your raise
- Pause and return to the initial position

Leg Curl

- Engage your glutes and abdcutors
- Work on a slow controlled motion
- Keep you back on the pad

Abductor Machine

- Engage your adductors
- Work on a slow controlled motion
- Keep you back on the pad

Adductor Machine

Standing Calf Raise Machine

- Start with your balls of the feet on the platform
- Push your body away engaging your calves

Legs and Calves

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