Name: Playbook - Dan Rockwell - W1/D4 Legs / Abs
Uploaded: 2021-12-31T18:17:47.136Z
Duration: 90 min
Description: W1/D4 Legs / Abs

Nikolay

Douglas Clark

- Leg Extensions (light weight, focus on the burn and squeezing at the top, 
  this is not just a warm up, go for extreme burn 4 x 10-15
- Bodyweight lunges (knee all the way to the ground) 4 x 20
- Squats (heavy squats) 4 x 8
- Leg Press (go deep and slow here) 3 x 20
- Leg Curls 4 x 8-12
- Wall Squat (hold yourself at 90 degrees against the wall) 1 x Failure 
  (at least 1 minute
- Upright high  flutter kicks SS w/ Bicycle crunch 3 x 45 seconds, 20
- Mountain climbers on stability ball SS w/ V-ups 3 x 10-20, 10-15
- Air high knees (on dip machine) 3 x 40

- 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

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes
-Knee to ground or close to it

Body weight walking lunges

- Begin with bar positioned on your upper back
-The closer you have your hands the better base you’ll have on your upper back
- Keep your chest up
- Eyes forward as you lower, sitting back and down
- Push through your heels to come back up
-GO TO PARALLEL OR BELOW

Barbell back squat

Leg press

Full range of motion here, no half reps!

Sit up on elbows for more isolation

Lying leg curls

- Sit against a wall with your legs and hips bent at 90 degrees (parallel)
- Hold for time

Wall sit (squat)

Upright high flutter kicks

- 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

Superset

Slower than normal mountain climbers, focus on balance and keeping core tight

Mountain climbers on stability ball

V-up

Air Sprints (high knees on dips)

W1/D4 Legs / Abs

Tracie Bean

Thomas

Sergio

W1/D1 Chest / Abs

Thando

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Yossi Fitoussi

Id throw a tricep finisher or just another tricep specific lift towards the end of the session.

W1/D4 Legs / Abs

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