Name: Playbook - Blair Epstein - W1/D2 Legs/Abs
Uploaded: 2024-01-06T13:34:05.842Z
Duration: 60 min
Description: W1/D2 Legs/Abs

- Stand straight up with core tight 
- Keep both legs locked out 
- Kick straight back with one leg 
- Avoid leaning over

Cable Kick Back

- Pushing through your heels 
- You should be feeling this in posterior chain
- Making sure you are not locking your knees at the top, and the knees are coming all the way to your armpits
- Slow down the movement, everything should be felt in posterior chain (hams/glutes)

Leg Press - feet narrow and high

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor Machine

Dumbbell Deadlift

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Ab Circuit

- You can do these standing or on the floor 
- Pull your belly button all the way to the back of your spine 
- Suck in as far as you can and hold for time

Vacuums

W1/D2 Legs/Abs

W1/D1 Shoulders/Back

W1/D3 Push

W1/D4 ACTIVE REST DAY!

W1/D6 Pull

W1/D7 ACTIVE REST DAY!

W2/D1 Shoulders/Back

W2/D2 Legs/Abs

W2/D3 Push

W2/D4 ACTIVE REST DAY!

W2/D5 Legs

W2/D6 Pull

W2/D7 ACTIVE REST DAY!

W3/D1 Shoulders/Back

W3/D2 Legs/Abs

W3/D3 Push

W3/D4 ACTIVE REST DAY!

W3/D5 Legs

W3/D6 Pull

W3/D7 ACTIVE REST DAY!

W4/D1 Shoulders/Back

W4/D2 Legs/Abs

W4/D3 Push

W4/D4 ACTIVE REST DAY!

W4/D5 Legs

W4/D6 Pull

W4/D7 ACTIVE REST DAY!

W1/D2 Legs/Abs

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