Name: Playbook - Best Fitness - W3/D2: Men’s Beach Body (Legs)
Uploaded: 2021-01-18T11:45:39.796Z
Duration: 45 min
Description: W3/D2: Men’s Beach Body (Legs)

Leg supersets... one of the worst things you can do to yourself. It’s gonna hurt, but that’s how we grow! Again, no rest between sets. Rest once you’ve completed your all 4 of your sets. Good luck my friends, and remember, puke is mostly sterile.

Slow and steady, squeeze it out at the top! Make sure your knee is supported by the bench and keep your butt in the seat!

Leg Extensions

Keep your abs tight and make sure your torso stays rigid. We are moving the hips not the spine. Try to feel the stretch in the hamstring at the bottom, and squeeze the butt at the top.

Romanian Deadlift

Superset I

Make sure your knees are pointed up at the top, try to avoid too much rotation at the knee. Very straight forward exercise. Always hold at the bottom, to slow down momentum.

Seated Hamstring Curl

Keep the torso upright, and focus on driving the knees forward. Lots of tension in the abs here people!

Front Squat

Superset II

Keep the booty tight and squeeze the calves at the top. Yes. I said calves. They should be very active in knee flexion. Point the toes if you want to feel some cramp like sensations. Hehe 😉

Lying Hamstring Curl

Keep the abs tight and focus on the range of motion on the back leg. Notice how I push my butt right into my heel. Make sure to keep the abs tight and lean forward slightly.

Bulgarian Split Squat

Superset III

This is a thought movement.. but your quads will thank me later. Or not. They might cry. Notice how I keep my hips fairly locked to force more flexion into the knee. You may not get the same range of motion at first and that’s fine. Just focus on pushing your knees out over your toes with abs flexed.

Sissi Squats

Focus on the hips here. Small range of motion. Tuck the tail bone in the way up and squeeze the bum bum.

W3/D2: Men’s Beach Body (Legs)

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