Name: Playbook - Adam Braud - Legs & Core 🔥
Uploaded: 2023-05-23T17:20:12.023Z
Duration: 75 min
Description: Legs & Core 🔥

Start with the barbell across the upper back.

With a slight bend in the knees, press your hips back and lower your chest towards the ground.

Bring chest back up and press hips forward to complete the move.

Barbell Good Morning

- 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 (quad focused)

These are meant to be done super slow. Focus on keeping the knees out to keep the pressure in the glutes and quads equally. 

Watch the video.

Barbell Sumo Squat

Press up using your toes and activate your calf muscles.

Lower slowly stretching the calf muscles.

Resist the urge to bounce off the bottom.

You want to stretch at the bottom for 1 to 2 seconds, then contract in a controlled manner.

Seated Calf Raise

Focus on strict movement. Go from tuck ups to planks, then the side crunch. Rest is needed between movements if needed. Then rest 90 sec between rounds.

Balance on your hips with your legs and shoulders off the ground. 

With your hands by your sides, use your core to stabilize you.

Then, pull your knees in and sit up slightly. 

Lower back down under control and repeat.

Tuck Ups

Focus on keeping your hips level with your shoulders. When they begin to dip you are done.

Plank to Push Up

Oblique Side Crunch

Tuck ups + Plank to Push ups + Side Crunch

Legs & Core 🔥

Great arm workout! Forearms not neglected in this one!

Adam

SUNS OUT! | ARM FOCUS

Well haven’t been lifting in a year so it was tuff but I grinned through it

Zanto

LEGS | GLUTES & QUADS FOCUS

UPPER | BACK THICKNESS & UPPER PECS

Dear god, please give me the strength to walk up and down stairs.

Logan

WHEELS | QUADS & HAMS FOCUS

UPPER | CHEST & BACK FOCUS

I wasn’t able to do everything because I’m using my garage equipment. Squat rack, dumbbells, etc. but man it got me sore and it was fantastic.

Legs & Core 🔥

More workouts from Adam Braud