Name: Playbook - Dan Rockwell - W6/D4 Legs / Abs
Uploaded: 2021-12-31T18:20:54.015Z
Duration: 45 min
Description: W6/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

W6/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.

W6/D4 Legs / Abs

More workouts from Dan Rockwell