Name: Playbook - Dan Rockwell - W3/D4 Legs / Abs
Uploaded: 2022-02-05T00:42:38.264Z
Duration: 90 min
Description: W3/D4 Legs / Abs

Kyle

Douglas Clark

- Squats (4-5 warm up sets before the 10…this should be brutal) 5 x 10
- Leg press (place feet high on plateform, drive through heels throughout 
  entire rep) SS w/ Bodyweight bulgarian split squat 3 x 12, 10 (each leg)
- Leg curls SS stiff leg dead lifts 4 x 12,12
- Bodyweight lunges 3 x 30
- Vertical jumps (jump straight up as high as you can, nonstop) 3 x 12
- Alternating pass through crunch 3 x 20
- Leg lifts from floor 3 x 10-15
- Single leg side oblique crunches 3 x 10-20 (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

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squats

Superset

Full range of motion here, no half reps!

Sit up on elbows for more isolation

Laying leg curls

Keep knees partially bent

Back straight

Should feel deep stretch in hamstring

Stiff leg deadlifts

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

Body weight walking lunges

- frame leg with hands as you come into crunch position 
- alternate legs

Alternating pass through crunch

When legs are straight up from you, thrust upwards using your lower abs

Leg lifts from floor

- pull knee towards elbow as you squeeze into oblique 
- keep supporting shoulder pressed down away from ear

Single leg side oblique crunches (elbow to knee)

W3/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 ...

W3/D4 Legs / Abs

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