Name: Playbook - Big Esa - Day 2 - LOWER BODY
Uploaded: 2023-03-21T19:09:02.521Z
Duration: 100 min
Description: Day 2 - LOWER BODY

Jeven

April

Gent

Felt like I was going to crawl back home 😭 ya Allah my legs was GONE! Alhamdulillah it was a very good session, when brother Esa said it won’t be lightwork, he meant it with chest 🤣 Let’s get this going Akhi’s 🦍🤝

Very intense and exhausting session but was a fun one. Really different from what I’m used.

Day Two of The Four Day Split

In this workout you’ll focus on legs 

This split is designed for those who can only get in the gym four times a week.

Important Notes:
When there is a decrease in the amount of reps you should INCREASE the weight you’re lifting. Challenge yourself and exercise Progressive Overload.

Legs only bike

WARM UP 1

- Swing leg back and forth to warm up the hips 
- Alternate between legs

Pendulum Swings

WARM UP 2

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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

Romanian deadlifts

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- 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

[WHATEVER MANY REPS YOU MANAGE TO DO TO FAILURE ON THE FIRST LEG MUST BE MATCHED BY THE 2ND LEG]
- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

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

Seated calf raise

- Keep your legs extended facing down 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Day 2 - LOWER BODY

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