Name: Playbook - Larry Wheels - W4/D5 Lower 2
Uploaded: 2022-02-17T19:37:57.492Z
Duration: 45 min
Description: W4/D5 Lower 2

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

Avoy

Mason Watson

Really loving the workouts. Thanks!! 💪🏻

Amazing program Larry. Thanks for all the workouts you put together for us!!

Tomáš Szarka

Had to make this one count in every damn rep, finally we done 4th week🎉. Amazing routine thanks Larry 🙏

Micheal King

Sebastian Ullrich

- Abductor
- Seated hamstring curl 
- Hack squat
- Pendulum squat
- Dumbbell stiff leg deadlift
- Bulgarian split squat
- Leg ext.
- Adductor

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- 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 staring position

*8-12 reps

Seated hamstring curl (second set triple drop)

- Perform squats in a hack squat machine

* use a weight that you would fail at around 15 reps

Hack squat

*Use a weight where you will fail around 15 then use rest pause to get to 25-30 

- 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 squat

- Begin with dumbbells in your hand and feet hip width apart
- Lower the dumbbells to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

*12-15 reps

Dumbbell stiff leg deadlift

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

- 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

*15-20 reps

Leg extension (last set triple drop)

- 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

*12-15 reps

Adductor (second set double rest pause)

W4/D5 Lower 2

Byron

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

George

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.

Richard

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

solid leg workout sweet pump on the quadriceps🙏

Cody Salazar

Michael

W2/D2 Lower 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 💪🏻

W4/D5 Lower 2

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