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Barbell Squats - (All Views)

Captain Workout (Day 3) - LEGS • 30s

///// PRIMARY MUSCLES WORKED

GLUTES
- Gluteus maximus
- Gluteus medius

QUADS
- Rectus femoris
- Vastus intermedius
- Vastus lateralis

///// SECONDARY MUSCLES WORKED

ABS
- External oblique

HIP
- iliotibial band
- Sartorius
- Tensor fascia lata

HAMSTRINGS
- Biceps femoris, long head
- Biceps femoris, short head

CALVES
- Extensor digitorum longus
- Gastrocnemius, lateral head
- Gastrocnemius, medial head
- Peroneus brevis
- Peroneus longus
- Soleus
- Tibialis anterior

Up Next in Captain Workout (Day 3) - LEGS

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    Deadlifts - (All Views)

    Deadlifts - (All Views)

    ///// PRIMARY MUSCLES WORKED

    NECK
    - Levator scapula
    - Splenius capitis

    BACK
    - Trapezius

    FOREARMS
    - Flexor digitorum superficialis
    - Flexor digitorum profundus

    ABS
    - External oblique
    - Rectus abdominis

    GLUTES
    - Gluteus maximus

    QUADS
    - Rectus femoris
    - Vastus lat...

  • Angled Leg Presses - (All Views)
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    Angled Leg Presses - (All Views)

    Angled Leg Presses - (All Views)

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - Gluteus maximus

    QUADS
    - Rectus femoris
    - Vastus intermedius
    - Vastus lateralis
    - Vastus medialis

    ///// SECONDARY MUSCLES WORKED

    ABS
    - External oblique

    HIP
    - iliotibial band
    - Tensor fascia lata

    HAMSTRINGS
    - Biceps femoris, lon...

  • Leg Extensions - (All Views)
    00:30
    Leg Extensions - (All Views)

    Leg Extensions - (All Views)

    ///// PRIMARY MUSCLES WORKED

    QUADS
    - Rectus femoris
    - Vastus intermedius
    - Vastus lateralis
    - Vastus medialis

    ///// SECONDARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis

    GLUTES
    - Gluteus maximus
    - Gluteus medius

    HIP
    - iliotibial band
    - Sartorius
    ...

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