Name: Playbook - Ben Chidiebele - W3/D6 Legs
Uploaded: 2021-09-27T21:01:47.863Z
Duration: 60 min
Description: W3/D6 Legs

wont be able to walk but good leg day 😂

Jackson

- BB squats 5 x 5 (HEAVY)
- DB walking lunges 3 x 10 (each side)
- DB stiff leg deadlift 3 x 10
- Leg extensions 3 x 15-20
- Leg curls 3 x 15-20
- Standing calf raises 3 x 10
- Leg raises 3 x 10
- Plank 3 x 30-60 sec

- 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 squats (HEAVY)

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Drive through your heel to stand back up
- Step forward and repeat with the opposite leg

DB walking lunges

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB stiff legged deadlifts

- 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 extension

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to starting position

Leg curl

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Standing calf raise

- Either hanging or using a Captain’s chair
- Raise your legs forward of your body engaging your core
- Lower them with control

Leg raises

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

W3/D6 Legs

Demetrius

I’ve been following Ben for a while and finally decided to get his program, first workout done and I can’t wait to work with him more!

Braxton

Liked it so much, started a 2nd round today

Michael

W1/D1 Push

Loved it hated the legs and back on the same day bc I skipped yesterday but I’m definitely paying for it

Kadin

Ronin

W1/D2 Pull

My legs are killing me!!! But great workout!!!

Apparently I haven't been working out my legs til today...

Greg

W1/D3 Legs

Couldn’t do all of the workouts bc I have a torn labrum but it’s definitely a killer workout

W3/D6 Legs

Community

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