Name: Playbook - Tyler Valenzia - Legs
Uploaded: 2022-05-19T17:20:42.957Z
Duration: 45 min
Description: Legs

Legs felt like gelo by the press 🤣spicy 🥵

Alex

Little too much hi iam Lisa I would really like to talk to u and get to know u I really like u I hope u get back with me

Lisa Gast

2-3 stations are not at my gym so just ended up doing other exercises instead. but let's feel like jello 🥶🤣

Asia Uptown

Michael

Logan

Perfect workout ... Thanks Valenzia .. I can do my workout when ever I want to .........❤️xoxox

Maria Masis

It was an awesome workout... Just like I L❤️VE  .. The perfect workout ..... Thx

I’m burning! I can’t feel my legs but the best pain ever

Obyed

💀💀💀. Don’t think I’ll be able to walk tomorrow

Aaron

1. Seated calf raises 5x12-15
2. Squats 4x10-12
3. Leg Press 4x10-12
4. Walking lunges 4x15-20 steps (each leg)
5. Quad extensions 4x20
6. Lying leg curls 4x20
7. Single leg curls 4x12-15

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

Seated calf raise

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

- 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

Quad extensions

- Lay on the hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the top
- Slowly return to staring position

Lying leg curls

- Bring your heel towards your glute
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Legs

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