Name: Playbook - Blair Epstein - W1/D4 Legs & Obliques
Uploaded: 2024-01-06T13:34:05.861Z
Duration: 60 min
Description: W1/D4 Legs & Obliques

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up while thinking about pushing your heels through the floor 
- Keep a neutral spine with your chin tucked and upper body tight
- Reach full extension with your legs

Sumo deadlift

- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
- Can have a slight forward lean to keep the emphasis in the glutes, or stand tall for quads
- Try and keep your knee in line with the ankle
- 10 each leg

Dumbbell Bulgarian Split Squat

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells past your knees, press hips back while keeping a slightly bent knee
- Stand back up and stop before locking out your knees

Dumbbell deadlifts

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees, keeping heels directly under your knees  
- Lower your glutes and press back up, squeezing flutes the entire time
- Make sure there is no arch in your back

Barbell Hip Thrusts

- 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
- Dropset here, meaning start with a weight that will get you to 20 reps, then drop the weight and go into failure, drop the weight again once you get to failure, and do that until you cant get in anymore reps.

Leg extensions

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Heel tap crunches

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- 30 seconds each side

Side plank

Ab Circuit

W1/D4 Legs & Obliques

W1/D1 Legs & Core

W1/D2 Back & Bi's

W1/D3 ACTIVE REST DAY!

Great! First time doing bench press in a while but overall pretty good!

Gabby Sanchez

W1/D5 Shoulders/Chest/Tris

W1/D6 Cardio & Abs

W1/D7 ACTIVE REST DAY!

W2/D1 Legs & Core

W2/D2 Back & Bi's

W2/D3 ACTIVE REST DAY!

W2/D4 Legs & Obliques

W2/D5 Shoulders/Chest/Tris

W2/D6 Cardio & Abs

W2/D7 ACTIVE REST DAY!

W3/D1 Legs & Core

W3/D2 Back & Bi's

W3/D3 ACTIVE REST DAY!

W3/D4 Legs & Obliques

W3/D5 Shoulders/Chest/Tris

W3/D6 Cardio & Abs

W3/D7 ACTIVE REST DAY!

W4/D1 Legs & Core

W4/D2 Back & Bi's

W4/D3 ACTIVE REST DAY!

W4/D4 Legs & Obliques

W4/D5 Shoulders/Chest/Tris

W4/D6 Cardio & Abs

W4/D7 ACTIVE REST DAY!

W1/D4 Legs & Obliques

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