Name: Playbook - Taylor Ferringer - LEGS I
Uploaded: 2023-03-14T15:32:18.011Z
Duration: 90 min
Description: LEGS I

- 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 Warm Up

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Place the barbell across your upper back
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Return to the initial position
- Complete desired reps then repeat on the opposite side

Smith Machine forward lunge

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

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