Name: Playbook - Christina Relke - Gym Leg Day - Machines
Uploaded: 2024-03-16T00:08:23.599Z
Duration: 40 min
Description: Gym Leg Day - Machines

Equipment needed:
▪️ Leg Press Machine
▪️ Leg Extension Machine 
▪️ Leg Curl Machine (Seated or Lying)

Warm Up
8-12 Minute Thermal Warm Up (Treadmill, Bike, Elliptical)
1 Minute Foam Roll Quad (each side)
1 Minute Foam Roll Hamstring (each side)
10 Quad T-Spine Rotation (each side)
10 Open Half Kneeling Ankle Mobility (each side)
10 Tall Kneeling KB Halo (each side)

Workout - 3 Sets Each
A1. Leg Press
B1. Leg Extension
C1. Leg Curls (Seated or Lying)

8-12 minute thermal warm up. Walk, cycle, or run!

Thermal Warmup

Foam Roll Quad

Foam Roll Hamstring

Quadruped T-Spine Rotation

Open Half Kneeling Ankle Mobility

Tall Kneeling KB Halo

Warm Up

- 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 Machine

- 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

Gym Leg Day - Machines

More workouts from Christina Relke