Name: Playbook - Alan Willinger - Legs + Core
Uploaded: 2023-09-30T13:35:17.833Z
Duration: 45 min
Description: Legs + Core

Patrick Sterling

A. X5
Barbell Back Squat 5,5,3,3,10

B. X4
Reverse lunge 6,6,6,10

C. X3
Leg extension x15,15,15
Hamstring curl x15,15,15

D. X3
Hanging leg raise x10,10,10
Cable chop x8,8,8

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

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

Seated leg extension

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

Lying hamstring leg curls

- 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

- From standing position hold the cable on the outside of your shoulder
- Exhale and lower the handle diagonally across your body
- Twist until the handle is on the outside of your hip
- Control the weight back to the starting position

Cable chop

Legs + Core

Syed

Mark

Back + Biceps

One of the amazing workout today, thanks Alen your workout is amazing. My post workout pic u can see

https://instagram.com/1alysyed?igshid=MzNlNGNkZWQ4Mg==

Legs + Core

Community

More workouts from Alan Willinger