Name: Playbook - Albert Pepaj - W2/D3 Legs
Uploaded: 2022-03-19T15:45:41.279Z
Duration: 90 min
Description: W2/D3 Legs

Thomas

- 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 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 padding at your lower calf 
- Bring your heels towards your glutes as you curl and engaged the hamstrings 










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Hamstring Curl

- Sit with your spine against the seat and your legs lengthened (not locked) 
- Allow your heels to rest off the platform so your feet are in a flexed position 
- Press the balls of your feet into the platform as you push the machine away and contract the calves

Calf Raises 2

W2/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

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

Jimmy

Irslam

W1/D3 Legs

A 🔥 workout. I feel my triceps burning.

W2/D1 Push

W2/D2 Pull

Every time i feel amazing with your workouts

Quick and effective workouts are always being changed

W3/D1 Push

Love the way you always switch the workouts up

W2/D3 Legs

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