Name: Playbook - Dan Rockwell - W2/D4 Legs / Abs
Uploaded: 2022-02-05T00:42:38.234Z
Duration: 90 min
Description: W2/D4 Legs / Abs

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

Kyle

Douglas Clark

- 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)

W2/D4 Legs / Abs

Very difficult to do but very straightforward and well explained. Thank you

Rene

Good pumps. Was looking for a new building routine. This one is working good

Mitchell

Great way to start working out. Loved this first workout.

Jose Tapia

W1/D1 Chest / Abs

Tatu

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

Phillip

W1/D2 Back

Amazing! My arms are ready to explode💯

Benjamin Saldiavr

W1/D3 Arms

I am dead and know I will be sore tomorrow!

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

W1/D4 Legs / Abs

Short but effective. Shoulders are on 🔥

Tracie Bean

Thanks for giving me rear delt exercises...5 star w.

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

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

Jacob

W2/D5 Shoulders

W3/D1 Chest / Abs / Calfs

Kvng

W3/D2 Back

W3/D3 Arms

W3/D4 Legs / Abs

Last set was fun ! Never felt that muscle get a workout (delts)

W3/D5 Shoulders

I can my strength starting to grow man 🤙

W4/D1 Chest / Abs / Calfs

W4/D2 Back

W4/D3 Arms

W4/D4 Legs / Abs

W4/D5 Shoulders

W5/D1 Chest / Calfs / Abs

Erick Cerrato

W5/D2 Back

Carlos

W5/D3 Arms

W5/D4 Legs / Abs

All around great program, excited for the next level

W5/D5 Shoulders

W6/D1 Chest / Calfs / Abs

W6/D2 Back

W6/D3 Arms

W6/D4 Legs / Abs

This program is what I needed thank you Dan!!!

W2/D4 Legs / Abs

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