Name: Playbook - Big Esa - W1/D5 LEGS
Uploaded: 2023-03-21T19:09:02.544Z
Duration: 119 min
Description: W1/D5 LEGS

Day five will be an lower body workout, focusing on mainly legs and lower abs.

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

- 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

- 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

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Weighted decline sit up

W1/D5 LEGS

LETS GOOOO AKH. We back training alhamdulilah - ready to take over this winter arc In’sha’Allah

Haris khan

W1/D1 PULL: WEIGHTED PULL UPS

W1/D2 WEIGHTED DIPS

W1/D3 LEGS

W1/D4 ENDURANCE CALISTHENICS

W2/D1 PULL: WEIGHTED PULL UPS

W2/D2 WEIGHTED DIPS

W2/D3 LEGS

W2/D4 ENDURANCE CALISTHENICS

W2/D5 LEGS

W3/D1 PULL: WEIGHTED PULL UPS

W3/D2 WEIGHTED DIPS

W3/D3 LEGS

W3/D4 ENDURANCE CALISTHENICS

W3/D5 LEGS

W4/D1 PULL: WEIGHTED PULL UPS

W4/D2 WEIGHTED DIPS

W4/D3 LEGS

W4/D4 ENDURANCE CALISTHENICS

W4/D5 LEGS

W5/D1 ENDURANCE CALISTHENICS

W5/D2 LEGS

W5/D3 WEIGHTED PUSH X PULL

W5/D4 LEGS

W6/D1 ENDURANCE CALISTHENICS

W6/D2 LEGS

W6/D3 WEIGHTED PUSH X PULL

W6/D4 LEGS

W1/D5 LEGS

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