Name: Playbook - Uzoma Obilor - W1/D1 LEGS
Uploaded: 2022-09-01T11:32:22.378Z
Duration: 110 min
Description: W1/D1 LEGS

Luis2720

Kemonte

1.)Abductor Machine (3 X 6-10 Reps)
2.)Adductor Machine (3 X 6-10 Reps)
3.)Squats (6 X 4-20 Reps)
4.)Leg Extensions (5 X 8-12 Reps)
5.)Leg Curls (5 X 8-12 Reps)
6.)Hack Squats (5 X 6-12 Reps)
7.)Seated Calf Raise (4 X 8-15 Reps)
8.)Horizontal Calf Extension (4 X 8-15 Reps)

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

- Push your hips back as you come down 
- Go past parallel going down 
- Don’t raise your heels as you come down

Barbell Squats

- 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

Leg Curls

- 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

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

W1/D1 LEGS

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