Name: Playbook - Big Esa - W1/D3 LEGS
Uploaded: 2024-03-11T09:40:47.549Z
Duration: 100 min
Description: W1/D3 LEGS

The third and final workout of the week will be legs!

Important Notes:
If you are training whilst fasting (before Iftar/after Fajr) please stay safe by ensuring your rest times are longer. Feel free to take up to 3 minutes.

The main aim of this programme is to ensure you’re staying somewhat active, but we’re simply just trying to MAINTAIN.

Legs only bike

WARM UP 1

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

Pendulum Swings

WARM UP 2

- 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

Negative Leg extensions

- 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

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

Seated calf raise

W1/D3 LEGS

Ma’Shaa’Allah great foundation builder for Ramadan, Alhamdulilah muscles feeling sore but at the same time spirit is full of energy

Tariq

Josef

Muneeb

W1/D1 CHEST & BACK

W1/D2 SHOULDERS & ARMS

Zakariya

W2/D1 CHEST & BACK

Salaam, I’m just testing out the app figuring out how it works. InshaAllah will update once I’ve started

W1/D3 LEGS

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