Name: Playbook - Alan Willinger - Week 3-4, Day 3: Legs + Abs
Uploaded: 2023-07-30T19:14:42.618Z
Duration: 50 min
Description: Week 3-4, Day 3: Legs + Abs

- 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

Assume a staggered stance and drive the hips towards the ceiling

Kickstand barbell hip thrust

Drop your butt more than normal on a Romanian deadlift

Barbell Romanian Deadlift with hip drop

- 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

Leg extensions

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

Lying hamstring leg curls

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

Standing calf raise

- 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

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Leg raises to hip raises

On your back, press your low back into the floor and raise your head and shoulders up while your arms are crossed over your chest 

Elevate both legs and bring one knee to 90 degrees 

Crunch up until your elbow reaches the thigh of the bent leg

Return to the starting position

Grinders

- 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

Week 3-4, Day 3: Legs + Abs

Gave me a good pump and overall was great of a workout

Patrick Sterling

John

Syed

Week 1-2, Day 1: Back + Biceps

Alex

Good workout liked the references to know the proper form

Week 3-4, Day 3: Legs + Abs

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