Name: Playbook - Ben Chidiebele - W4/D6 Legs
Uploaded: 2021-09-27T21:03:04.196Z
Duration: 60 min
Description: W4/D6 Legs

- Leg press 5 x 5 (HEAVY)
- Leg press 3 x 8-12
- Reverse DB lunges 3 x 10 (each side)
- DB stiff leg deadlifts 3 x 10
- Leg curls 3 x 10
- Standing calf raises 3 x 12-15
- Decline crunches 3 x 10
- Plank 3 x 30-60 sec

- 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 (HEAVY)

Leg press

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Repeating on the opposite leg

DB reverse 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 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

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline crunches

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

Plank

W4/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

W4/D6 Legs

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