Name: Playbook - Zac Perna - Legs
Uploaded: 2021-10-27T22:07:22.839Z
Duration: 90 min
Description: Legs

Amazing workout. Glad you have video demonstrations as I didn’t know most exercises. -Sid.G

1. Legs Superset (3 Rounds)
- Leg Extensions
- Seated Hamstring Curl 

2. Leg Press (3 Sets)
- 10 Reps
- 8 Reps
- 8 Reps

3. Pendulum or Hack Squats (3 Sets)
- 12 Reps
- 10 Reps
- 10 Reps

4. Dumbbell RDL (3 Sets)
- 12 Reps
- 10 Reps
- 10 Reps

5. Double Pulse Walking Lunges (3 Sets)
- 10 Reps
- Failure
- Failure

- Sit on the machine with the pad at the bottom of your shin.
- Extend your legs engaging your quads by getting a full stretch through them.
- Pause at the top and hold the contraction, then lower slowly keeping the tension on the quads.

Leg extensions

- 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 starting position.

Note: Consider adjusting where your feet are positioned with a narrower/wider set up to improve contraction.

Seated Hamstring Curl

Legs Superset

- Keeping your back flat against the pad.
- Lower your legs towards your chest.
- Drive through the balls of your feet/toes to press back to starting position whilst increasing tension on the quads.

Note: Try to constantly have weight coming through the toes/ball of your foot on the way down to increase difficulty of the exercise.

Leg press (quad focussed)

- Bend at the knees lowering your glutes towards your heels
- Stopping before your heels come off of the platform
- Extend your legs to come back up

Pendulum or hack squats

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight.
- Lower dumbbells until you feel a slight stretch in your hamstrings.
- Drive your hips forward and use your hamstrings to power back to standing.

Note: Keep dumbbells closer to your body to increase the tension on the hamstrings.

Dumbbell RDL

- Perform walking lunges with a double pulse at the bottom of the lunge.
- Focus on weight slightly leaning forward and slowly lowering on the way down.
- On the pulse back up, don’t come too high and make sure tension is still on the quads.
- Push up to starting position. 

Note: Push through your toes/ball of your foot to increase difficulty.

Legs

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