Name: Playbook - Dan Rockwell - W1/D4 Legs / Abs
Uploaded: 2022-02-05T00:42:38.201Z
Duration: 90 min
Description: W1/D4 Legs / Abs

I am dead and know I will be sore tomorrow!

Phillip

Doing ok- making my way through your workouts- I recently lost about 35 pounds so these workouts are feeling good. Thank you for making your workouts avail on this App. Kyle

Kyle

Harrison

Amazing workout. Had my legs jiggling after leg day. Awesome!!!

Fernando

- Squats 5 x 10
- Leg press  4 x 20
- Dumbbell weighted lunges (carry dumbbell in each hand) 4 x 20
- Leg extensions 3 x 20
- Smith machine calf raises 5 x 20
- Leg curls 3 x 12-15
- Hanging leg raises 3 x 8-15
- Bench crunches 3 x 10-15
- Single leg side oblique crunches 3 x 10-15 (each side)

- 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

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

Body weight walking lunges

- 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

Stand on platform, can use weight plates if necessary 

Drive through toes towards big toe at the top, let stretch full on bottom

Smith machine calf raises

Full range of motion here, no half reps!

Sit up on elbows for more isolation

Laying leg curls

Wrist straps advised here if doing on pull up bar

Can do with ab sling strap as well

Hanging leg raises

Bench crunches

- pull elbow to knee and squeeze into oblique 
- keep supporting shoulder pressed down away from ear 
- keep hips stacked

Single leg side oblique crunches (elbow to knee)

W1/D4 Legs / Abs

Kvng

Marco António Macedo Duarte

Jacob

W1/D1 Chest / Abs

I am enjoying the easy to follow workouts. They are giving me the confidence to workout in the gym.

Amazing back day workout. Feeling strong.

Alex

W1/D2 Back

Jose Tapia

Cooper Reidhead

W1/D3 Arms

Good shoulder pump!
Added a little core work at the end 👌🏽

Matthew Gasner

Great workout! Not too long but still very effective.

W1/D5 Shoulders

The abs at the end was a nice way to end the workout!

Start to a great week, looking forward to the challenge everyday

Douglas Clark

Good thing you have instructions for the sit-ups- very helpful!

W2/D1 Chest / Abs

Great workout! I was able to get in 2 sets of planks- Thank you!!

W2/D2 Back

I can feel the howitzers coming in after this one

Nick

Great arm workout! Thank you! Just need a place to record the weight amounts for each set.

I hope not to get ruined or hurt, because I don't have the gym equipment you have and therefore I modify certain exercises ...

Silvia

W2/D3 Arms

Difficult first sets- was burnt out before I could do the rest!

W2/D4 Legs / Abs

W2/D5 Shoulders

W3/D1 Chest / Abs / Calfs

W3/D2 Back

W3/D3 Arms

W3/D4 Legs / Abs

There was some tool shed using the only grip on the last workout so I had to improvise but aside from that it was killer pump

W1/D4 Legs / Abs

Community

More workouts from Dan Rockwell