Name: Playbook - Dan Rockwell - W5/D4 Legs / Abs
Uploaded: 2021-12-31T18:17:47.236Z
Duration: 45 min
Description: W5/D4 Legs / Abs

- Box Squats (these are “working sets” after warm up, it’ll take you at least 
  4 warm up sets before doing heavy working sets of 10) 4 x 10
- Leg press (drive through heels, feet placed high on platform) 5 x 20
- Leg extension (not a lot of weight here, you’re going for an extreme burn 
   only 30 sec break) 4 x 20
- Leg Curls (touch butt each rep) 4 x 12
- Bulgarian Squat (bodyweight) 3 x 10 (each leg)
- Cross body mountain climbers 3 x 20
- Heel touches 3 x 10-20
- Leg climbs 3 x 10 (each leg) 
- Side Plank 2 x 30 sec each side

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes sit on box fully (let weight settle)
- Press through heels and stand back up
-lower the box the harder, find a box to at least get you to parallel (this box is borderline to high for me in the video)

Barbell box squats

Leg press

- 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

Full range of motion here, no half reps!

Sit up on elbows for more isolation

Laying leg curls

- 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

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

Heel touches

You can assist yourself by pulling on leg as needed

Leg climbs

Side plank

W5/D4 Legs / Abs

Tracie Bean

Thomas

Sergio

W1/D1 Chest / Abs

Thando

Nikolay

Douglas Clark

W1/D2 Back / Calfs

Yossi Fitoussi

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

Austin

W1/D3 Arms

W1/D4 Legs / Abs

W1/D5 Shoulders

W1/D6 Cardio / Calfs

W2/D1 Chest / Abs

Great workout. My calf’s were absolutely finished after today lol

Justin

W2/D2 Back / Calfs

Rooooooocccckkkkkkwwwwweeerellllllll!!! 🤙

Charles

W2/D3 Arms

W2/D4 Legs / Abs

W2/D5 Shoulders

W2/D6 Cardio / Calfs

W3/D1 Chest / Abs

W3/D2 Back / Calfs

W3/D3 Arms

W3/D4 Legs / Calfs

W3/D5 Shoulders

W3/D6 Calfs / Core

W4/D1 Chest / Abs

Great pump 💪🏽💪🏽💪🏽💪🏽

W4/D2 Back / Calfs

Great combination of exercises, great feeling and great pump of muscles 💪🏽

W4/D3 Arms

W4/D4 Legs / Calfs

W4/D5 Shoulders

W4/D6 Calfs / Core

W5/D1 Chest / Abs

W5/D2 Back / Calfs

Hard training and great pump, thank you!!!!!

W5/D3 Arms

W5/D5 Shoulders

Perfect for the Saturday! Great pump for the beach! 😉😉😉

W5/D6 Cardio / Calfs / Abs

W6/D1 Chest / Abs

W6/D2 Back / Calfs

W6/D3 Arms

W6/D4 Legs / Abs

W6/D5 Shoulders

The all program was very good. I hope you are going to do more like this, maybe Pro 2

W5/D4 Legs / Abs

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