Name: Playbook - Alan Willinger - Big and Strong: Legs and Core 1
Uploaded: 2024-02-27T13:56:54.623Z
Duration: 45 min
Description: Big and Strong: Legs and Core 1

This is your heavy leg day with an emphasis on the quads. You will be lifting heavy on front squats.

Front Squat 5x5
Hanging leg raise 4x12

Romanian deadlifts 4x8
Lying leg raise 4x12

Walking lunge 3x16
Paloff press 3x10

Place the center of the bar at your clavicle and let the bar rest on your shoulders as you cross your arms over the bar. 

Keep your elbows parallel to the floor

Keep your chest up as you drop your hips and lower your glutes to below the knees.

Barbell Front Squat

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Superset A

Place your feet underneath the bar with your heels directly underneath your hips; toes pointed forward. 

Fold over at the waist keeping your spine neutral. Keep your hips high as you reach for the bar. 

Pick the weight up gripping the bar directly outside your thighs. 

Stand tall and engage the glutes. Lower back down until you feel a stretch in the hamstrings and return to the top of the movement.

Barbell Romanian Deadlift

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Superset B

Load up the front leg as you drop the hips down and lower the back knee to the floor. Push off the ground and take a step forward. Keep your spine neutral.

Walking Dumbbell lunge

Make a fist around the handle with both hands

Set up in an athletic stance

Press the handle out at chest height and keep the handle centered at your body

Avoid letting the cable pull you in

Big and Strong: Legs and Core 1

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