Name: Playbook - Tyler Valenzia - Leg Workout
Uploaded: 2022-11-29T22:44:18.454Z
Duration: 80 min
Description: Leg Workout

This workout will target the quads, hamstrings and calves.

- 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

Slowly curl the weight up with your leg. Squeeze at the top of the contraction for 1-2 seconds. Then slowly lower the weight without the weight resting at the bottom to keep the tension. Repeat movement until all repetitions are completed.

Seated Hamstring Curls

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raises

- Position foot midway on platform
- Lower slowly and push through your heel

Single leg, leg press

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- 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

Leg Workout

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