Name: Playbook - Big Esa - W5/D4 LEGS
Uploaded: 2023-03-21T19:09:02.638Z
Duration: 100 min
Description: W5/D4 LEGS

The fourth workout of the week will be legs!

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.

Rest times are just a guide, but feel free to take up to 2 mins rest per exercise

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 [HIGH WEIGHT X LOW REP]

- Stand on a bumper plate (15kg minimum)
- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deficit Deadlift

[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]
- 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 [DROP SET]

- 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

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

Seated calf raise

- 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/D4 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

W5/D4 LEGS

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