Name: Playbook - Alec Davila - Week 1 Day 3: Legs workout
Uploaded: 2022-06-16T23:07:10.211Z
Duration: 90 min
Description: Week 1 Day 3: Legs workout

Rachael

Janet Callahan

A high volume leg day that hits the legs in their entirety.

- 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

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- 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

Seated leg curls

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

Lying hamstring leg curls

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted calf raises

Week 1 Day 3: Legs workout

Nikki Peoples

Started it all over again today!  A little stronger than last time!  Love it!

Week 1 Day 1: Push workout

Week 1 Day 2: Pull workout

Would like to see an extra evolution or two but creates a phenomenal pump as it is

Joseph Gordon

Week 1 Day 4: Chest & Back workout

Week 1 Day 5: Shoulders & Arms workout

Adding a warmup before this workout is a good idea.

Week 1 Day 6: Legs workout

Rest day

Love it!  Just what I needed is more reps!❤️

Week 2 Day 1: Push workout

Week 2 Day 2: Pull workout

My legs are shaking!  So good knowing I worked them hard!

Week 1 Day 3: Legs workout

Community

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