Name: Playbook - Big Esa - W5/D2 LEGS
Uploaded: 2023-03-21T19:09:02.630Z
Duration: 100 min
Description: W5/D2 LEGS

Second workout of the week will be a quad focused leg day! 

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

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

[DROP SET ON THE LAST TWO SETS] AFTER COMPLETING YOUR REQUIRED REPS LOWER THE WEIGHT BY AROUND 50% AND GO TO FAILURE AGAIN]
- 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

Leg extensions [3X 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

[DROP SET ON THE LAST TWO SETS] AFTER COMPLETING YOUR REQUIRED REPS LOWER THE WEIGHT BY AROUND 50% AND GO TO FAILURE AGAIN]
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls [2X DROP SET]

- 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

W5/D2 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

W1/D5 LEGS

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/D3 WEIGHTED PUSH X PULL

W5/D4 LEGS

W6/D1 ENDURANCE CALISTHENICS

W6/D2 LEGS

W6/D3 WEIGHTED PUSH X PULL

W6/D4 LEGS

W5/D2 LEGS

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