Name: Playbook - Albert Pepaj - W1/D3 Legs
Uploaded: 2022-03-19T15:45:26.481Z
Duration: 45 min
Description: W1/D3 Legs

This workout was great!!! My legs are on🔥🔥🔥

Thomas

Jimmy

Irslam

- Place BB on your traps and stand with feet under the hips 
- Shift hips back in space as you lower into a squat 
- Drive your heels in the ground 
- Keep your spine long and core engaged throughout

Squats

- Place your feet wider than hips distance on the platform 
- Bend at the knees as you lower the weight towards you 
- Press through the heels as you lengthen your legs

Leg Press

- Place feet directly under hips 
- Hinge hips back as you lower the barbell towards the ground with control 
- Drive your heels into the ground and lengthen the legs as you return to stand

BB RDL

- Place your feet under the padding and lengthen your legs, keeping your knees stabilized 
- Hold at the top for 2s as you squeeze into your quad

Leg Extension

- Place knees directly under the padding on the machine and place the balls of your feet on the platform 
- Lift your heels and contract into the calf muscles 
- Hold at the top for 1s and slowly release

Calf raises 1

W1/D3 Legs

AJAQ

Awesome!! 
Day One has been completed! and I’m feeling your workouts and app has come into my life at the right time and will help me change my body and mind to live a happier, healthier life!!
Thank you so much!

Stephen

James kofi Acquah

W1/D1 Push

Leandro Messias

Jahangir

Dominique

W1/D2 Pull

A 🔥 workout. I feel my triceps burning.

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W2/D3 Legs

Every time i feel amazing with your workouts

Quick and effective workouts are always being changed

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Love the way you always switch the workouts up

W1/D3 Legs

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