Name: Playbook - Big Esa - W3/D5 LOWER BODY
Uploaded: 2023-03-21T19:09:02.270Z
Duration: 119 min
Description: W3/D5 LOWER BODY

Fichel

Hell of a session. Was unable to finish the session since back was aching a lot, skipped Romanian deadlifts. Also figured out a major mistake I’ve been doing, half reps for leg press 😢😭😭, really disappointed in myself 😢😢

Week 3 complete alhamdulilah! On to week 4 😆

Haris khan

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

- 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

[DROP SET ON THE FINAL SET. 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 [DROP SET]

- 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

- 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

Leg raises

W3/D5 LOWER BODY

It was good but i need to practice more cuz i just started but thanks for the help

Mustafa Adel

Junayd

Just got done with my first workout in Ramadan coach, loving it big time!

Ramiz

W1/D1 PULL DAY: BACK & BICEPS

Again I’m thankful for having founding your workout program. Today was also a very good session. Right now my chest and triceps are bumped up.

Can I adjust the e rest times especially for the compound lifts up to 2 mins?

Abdullah

W1/D2 PUSH DAY: CHEST SHOULDERS & TRI’S

Like the last two times this session was also one of the best leg session I’ve ever had.

W1/D3 QUAD FOCUSED LEG DAY

King Faysal

Boom, third workout of the year smashed 💪🏼

Sofian

W1/D4 UPPER BODY

First week of training in the new year done alhamdulilah. Cant wait for the new programmes.

First week of the second month complete alhamdulilah! Feeling stronger than ever before.

W1/D5 LOWER BODY

Sahil

Imthiaz

Restarted my second month of the training programme from week 2 last night, couldn’t train for a few weeks - but we back & feeling strong once again. Alhamdulilah. ‏جزاك الله خيرا Esa

W2/D1 PULL DAY: BACK & BICEPS

Muhammed

W2/D2 PUSH DAY: CHEST SHOULDERS & TRI’S

Alhamdulilah fantastic as always!Feeling myself get stronger and absolutely loving it (accidentally pressed 4 stars instead of 5)

Great Workout on to next one inshallah☝🏽

W2/D3 QUAD FOCUSED LEG DAY

Zakariya

Probably the most challenging workout yet! Wow, really enjoyed it. Alhamdulilah

W2/D4 UPPER BODY

2 weeks finished alhamdulilah! Lovely programme, jazakallah khair esa! 2 more weeks to go!

W2/D5 LOWER BODY

W3/D1 PULL DAY: BACK & BICEPS

Completed this yesterday! Forgot to mark as complete, nevertheless brilliant workout alhamdulilah

Hard work 💪 Really pushing my self harder every session, My body is sore everyday 😫 really progressing well and not only feel it but look like it too 😀

Shafie

W3/D2 PUSH DAY: CHEST SHOULDERS & TRI’S

Started my Friday morning with this solid leg session, loved it.. I surpassed what I thought I was capable of alhamdulilah

W3/D3 QUAD FOCUSED LEG DAY

Anass

Nearly done with week 3! Started my Saturday morning off with a banging workout alhamdulilah.

W3/D4 UPPER BODY

Alhamdulilah! Started week 4 with a BANG! Let’s go!

W4/D1 PULL DAY: BACK & BICEPS

ALHAMDULILAH! FINAL PUSH DAY, AND I HIT A PR! SO GLAD ALHAMDULILAH

Good session 👌 managed to hit 110 on bench with ease & no spotter and that's a massive improvement for me, I use to struggle at 90kg due to shoulder issues from rugby. But my brother Esa really helped me out and pushed me further with this program and I'm so happy with my improvement wouldn't of been able to do it without my brother 💪☝️

W4/D2 PUSH DAY: CHEST SHOULDERS & TRI’S

W4/D3 QUAD FOCUSED LEG DAY

Alhamdulilah as always! Beautiful workout, finishing off this programme with a BANG

W4/D4 UPPER BODY

Alhamdulilah! Week 4 & the last week COMPLETE! What a great programme subhanallah… hit many new PR’s and seen so much progress, very proud of myself and big thanks to Esa for making this. May Allah reward Esa tremendously ameen!

W3/D5 LOWER BODY

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