Name: Playbook - Larry Wheels - W2/D2 Lower 1
Uploaded: 2022-02-17T19:37:57.450Z
Duration: 45 min
Description: W2/D2 Lower 1

solid leg workout sweet pump on the quadriceps🙏

Cody Salazar

Michael

George

the hip thrust after the rdls was life threatening but in a good way looking forward to more of this intensity💪🏽

Richard

Really loving the workouts. Thanks!! 💪🏻

Mason Watson

Hip thrusts mean I have to close my eyes during the set

Absolutely fantastic workout that kicked my 🍑. I have been training and watching Larry for 6 years and I hope I can win and meet/train with Larry in Dubai. It would be a LIFE DREAM come true, much love from tomigains ❤️

Tomáš Szarka

Did it again 🔥🔥🔥🔥, can i use glute builder machine instead of barbell hip thrust ?

Jangar Ulambayar

Sebastian Ullrich

The more i try this routine the better it feels, i love it because it target all part of the leg. Advice don't try to go to heavy if you not use to this routine yet😅. Thanks Larry

Micheal King

- Leg ext. 
- Lying hamstring curl
- Smith machine squat
- Paused leg press
- RDL
- Hip thrust
- Adductor
- Standing calf raise

- 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

*12-15 reps

Leg extension

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying leg curls

- Keep you chest up and core engaged 
- Push your hips back as you come down 
- Reach parallel and push through your heels to come up to the starting position

*8-12 reps

Smith Machine Squat

- 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

*15-20 reps

Leg press (2 sec pause at bottom)

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

*8-12 reps

Barbell RDL

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

*15-20 reps

Barbell hip thrusts

- 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

*8-12 reps

Adductor

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

W2/D2 Lower 1

Byron

Besides the app stopping on me it was a great workout. Definitely felt the 🔥🔥🔥

Will

W1/D1 Upper 1

Didn’t do anything super heavy and felt every bit of it!!!

Great overall, trained parts of my legs where I really struggled with light weight.

Francisco

W1/D2 Lower 1

Alberto

Devante willis

W1/D4 Upper 2

had my little brother dying i was dying too tho even tho i been working out for 4 years now so it wasn’t really funny great pump tho.

W1/D5 Lower 2

been needing a good arm blaster this did just the trick thanks for the push🔥

My arms are like jelly after today's workout 💪

Vicky Bird

W2/D1 Upper 1

Didn’t have to go super heavy definitely felt it

back getting wider shoulders getting broader im lovin this shit🔥

W2/D4 Upper 2

massive quad pump made a couple milfs break they’re neck for a peek. felt goood!

W2/D5 Lower 2

Workout went great! Ready for the next one already!

W3/D1 Upper 1

W3/D2 Lower 1

Im not gonna question the rep range on the shoulder press. Whatever it takes to get massive 💪🏻💪🏻

W3/D4 Upper 2

Those Bulgarians are gonna make me regret doing this workout. But anything for the gains 💪🏻

W3/D5 Lower 2

W4/D1 Upper 1

W4/D2 Lower 1

W4/D4 Upper 2

Happy to be able to finish the complete program. Became leaner, meaner and stronger. Thanks.

W2/D2 Lower 1

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