Name: Playbook - The Cavero’s Karla and Oscar - Nunca Dejes de Entrenar tus Piernas
Uploaded: 2023-01-03T03:08:19.108Z
Duration: 45 min
Description: Nunca Dejes de Entrenar tus Piernas

Nunca dejes de entrenar tus piernas, rutina de ejercicios compuestos con el concepto Pirámide.

Es decir que empiezas con un peso moderado y vas incrementando el peso y disminuyendo las repeticiones.

- 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

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack Squat

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell Lunges

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell Sumo Squat

- 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

Nunca Dejes de Entrenar tus Piernas

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