Name: Playbook - Ben Chidiebele - W6/D3 Legs
Uploaded: 2021-09-27T21:04:47.485Z
Duration: 60 min
Description: W6/D3 Legs

- BB squats 5 x 6-8 (HEAVY)
- DB step ups 4 x 10 (each leg)
- BB RDL 4 x 10
- BW lunges 3 x 20 (each side)

Superset:
- Leg curls 3 x 12-15
- Leg extensions 3 x 12-15

- Standing calf raises 4 x 12-15
- Seated calf raises 4 x 12-15

- 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)

- 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

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- 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

Bodyweight forward lunges

- Leg curls 3 x 12-15
- Leg extensions 3 x 12-15

- 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

- 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

Superset

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

Standing calf raise

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

Seated calf raise

W6/D3 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

W6/D3 Legs

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