Name: Playbook - Big Esa - W10/D4 LOWER BODY + CARDIO
Uploaded: 2023-03-21T19:09:02.697Z
Duration: 80 min
Description: W10/D4 LOWER BODY + CARDIO

Your final workout of the programme 👏🏾👏🏾👏🏾. Well done! 

Feel free to send me your progression pictures and let me know how you felt about the programme.

Legs only bike

WARM UP 1

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

Pendulum Swings

WARM UP 2

[DROP SET ON THE LAST TWO SETS. AFTER COMPLETING YOUR REQUIRED REPS LOWER THE WEIGHT BY AROUND 20% AND GO TO FAILURE]
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls [2X DROPSET]

[DROP SET ON THE FINAL SET. AFTER COMPLETING YOUR REQUIRED REPS LOWER THE WEIGHT BY AROUND 20% AND GO TO FAILURE]
- 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 [DROP SET]

- Keeping your back flat against the pad
- Lower your legs slowly (the count will be given) towards your chest
- Drive through your heels to press back to starting position

Negative Leg press

- Set Stairmaster speed to moderate level 
- Walk for set amount of time

Stairmaster

- Set your treadmill speed to 3.0 to 4
- Set your treadmill incline to minimum 10 max 14
- Walk for the set amount of time.

Treadmill incline walk

W10/D4 LOWER BODY + CARDIO

Abdullah

I feel great I feel like I accomplished something and the workouts with the videos were very helpful.

May Allah bless this man for blessing us with amazing workouts 🤲

W1/D1 UPPER BODY + CARDIO

edwin

W1/D2 LOWER BODY + CARDIO

Junayd

W1/D3 UPPER BODY + CARDIO

It’s tough and challenging but I love it! I’m definitely making more strides after my first week. I’ve also used some of your calisthenics and hybrid calisthenics workouts on days 5 and 6 so I can push myself harder.

Alexander galarza

keep it up bro love the work outs god bless

W1/D4 LOWER BODY + CARDIO

Jeven

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