Name: Playbook - Tyler Valenzia - Leg Workout
Uploaded: 2022-05-19T17:19:22.292Z
Duration: 90 min
Description: Leg Workout

This workout is designed to build strength and develop overall size in the legs.

- Keep your knees in line with your toes
- Squat down to 90 degrees
- Keep a neutral spine and keep your chest up
- Drive through your heels

Pit shark squat

- 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 - mid stance

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- 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

-Bend over with heels hanging off the edge of the platform. 
-Keep you back flat and parallel to the ground. Pad should be resting on your lower back/glutes. 
-Raise your calves up until they are fully contracted at the top. 
-Hold for a second then slowly lower them until your heels are below parallel to stretch the calf muscles. 
-Raise you calves again and repeat.

Donkey Calf Raises

- Use your shin muscles to pull your toes up towards your shins as far as you can 
- Slowly lower back down then repeat

Leg Workout

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