Name: Playbook - Clark Bartram - W4/D24 Legs
Uploaded: 2022-06-09T14:22:43.643Z
Duration: 45 min
Description: W4/D24 Legs

Murray Sherwin

Kevin Primrose

Tough day…bad knee but got thru…great workout

- Leg extensions
- Leg curls
- Kettlebell deadlifts
- Leg press
- Single leg RDL + Split Squats
- Air Assault Bike

- 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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Leg curls

- With a kettlebell in each hand outside your legs 
- Perform a deadlift with the kettlebells
- Repeat for desired reps

Kettlebell deadlifts

- 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

Immediately go from the first exercise to the second and then rest for 60 seconds

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Lift back up engaging your hamstrings and glutes

Single leg RDL

- Lower into a split squat 
- Stand up to the starting position 
* Work both sides

Split Squats

Single leg RDL + Split Squats

- 30 seconds on
-60 seconds off
3 rounds

FINISH STRONG!

Air Assault Bike

W4/D24 Legs

W1/D2 Pull

David

The cable super set of rope push downs are mislabeled and the third set of one of them says 120 reps!

Mitch

W1/D1 Push

Back on legs after 6 month break with bad knee…great burn

W1/D3 Legs

Love how these workouts change it up each time n

Jeff

Joseph Figueroa

W1/D4 Push

W1/D5 Pull

The description and the video of kettle bell deadlifts in the second or third leg workout of the second series don’t match

Jose Montenegro

W1/D6 Legs

What private Facebook group? I thought I joined something months ago but was never accepted in

Thank you for such a blessing. This will be challenging yet fruitful.

W1/D7 - Rest & Recovery

W2/D8 Push

W2/D9 Pull

W2/D10 Legs

First six weeks I really grew a lot of muscle mass the last few weeks or so I haven’t seen any growth. Maybe 57 is hard to grow muscle?

W2/D11 Push

Day 2 of recovery from Covid time off…getting better

W2/D12 Pull

No rowing machine…skated instead…great leg workout

W2/D13 Legs

W2/D14 Rest & Recovery

W3/D15 Push

W3/D16 Pull

No access to aerodyne bike and leg press machine….great otherwise

W3/D17 Legs

W3/D18 Push

W3/D19 Pull

Still struggling with back squats. Just can’t do them.

W3/D20 Legs

W3/D21 Rest & Recovery

Workout in paradise is a great way to start day👍😎

W4/D22 Push

Great Saturday burn after the best zoom call🔥

I added this workout with the dumbell complex. Excellent!!!

Don’t have leg raising strap…still great workout 👍

W4/D23 Pull

W4/D25 Push

W4/D26 Pull

Great leg burn with a focus on core and balance 👍

W4/D24 Legs

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