Name: Playbook - Ben Chidiebele - W5/D6 Legs
Uploaded: 2021-09-27T21:04:25.615Z
Duration: 60 min
Description: W5/D6 Legs

- Leg press 5 x 5 (HEAVY)
- DB step ups 4 x 10 (each side)
- BB hip thrusts 4 x 10
- DB lunges 4 x 10 (each leg)

Superset:
- Leg extensions 3 x 15-20
- Leg curls 3 x 15-20

- Seated calf raises 4 x 12-15
- Leg raises 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)

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up and drive the knee forward 
- Step down and repeat on the opposite leg

DB step-ups

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thruster

- Hold dumbbells at your sides 
- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg

DB forward lunges

- Leg extensions 3 x 15-20
- Leg curls 3 x 15-20

- 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

Superset

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated 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

W5/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

W5/D6 Legs

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