Name: Playbook - Alan Willinger - Big and Strong: Legs and Core 2
Uploaded: 2024-02-27T13:56:54.639Z
Duration: 45 min
Description: Big and Strong: Legs and Core 2

This is your 2nd legs and core day for the week. The emphasis is on your deadlifts today.

Deadlift 5x5
Lying leg raise 5x12

Leg extension 3x12
Grinders 3x20

Leg curl 3x12
Paloff press 3x10

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional 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 A

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated leg extension

Elevate both legs

Bend one knee towards the chest

Cross your arms over your chest and crunch up so that your elbow makes contact with your thigh. Repeat on other leg.

Grinders

Superset B

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

Lying hamstring leg curls

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 2

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