Name: Playbook - Coach HT - LEGS - SHOULDERS- ABS
Uploaded: 2023-03-14T02:47:01.319Z
Duration: 60 min
Description: LEGS - SHOULDERS- ABS

Legs
Shoulders 
Abs

Need : 
Small step 
Light, med, heavy dumbbells 
Hanging abs set up (or do diff abs) 
Bench for step ups

MINI PISTOL

10 reps at regular pace
5 reps with a three second count at the bottom
Aka 10 SQUAT + 5X pause 

Do through your heels on the way up especially on the last five reps. This is how you will further activate a Glute muscles and get a deep booty building exercise going. Focus on doing heavy weight here but always ensuring that your form is good.

DB SQUAT + 3 SEC HOLD

STIFF LEG BARBELL DEADLIFT

Heavy Shoulder Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

LATERAL RAISES

- Hands shoulder width apart and raise to upper chest level
-have dBS touch the whole time
- no shoulder lifting 
-pull shoulders down and back while lifting elbows up 
- bring elbows press forward as opposed to tight towers your sides

UPRIGHT ROW

REVERSE LUNGE

HANGING Vs

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

STEP UPS (DB)

The Set

LEGS - SHOULDERS- ABS

PHYT MONDAY: legs, shoulders, cardio abs

Full Body - legs, back, triceps, core

40 min CARDIO + BACK

PHYT TUESDAY - back, triceps, abs

PUSH PULL

Bis and Tris

LEGS (HAMSTRING FOCUS)

That was an error, should have been 5stars

Jackie

LEGS (QUAD FOCUS) & ABS

LEGS & SHOULDERS

Let’s PUSH IT!

POSTERIOR CHAIN + CARDIO & ABS

BACK. BIS. SHOULDERS & CARDIO

Workout Wednesday 10/26/22

LEGS/SHOULDERS/ABS Int - adv 1

FULL BODY CARDIO /STRENGTH

LETS BEAST LEG DAY - hamstring focus

INT FULL BODY GYM

LEGS/ TRICEPS/ ABS

LEGS - SHOULDERS- ABS

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