Name: Playbook - Day 1 Training - W1/D3 Leg Workout
Uploaded: 2024-01-07T21:25:02.558Z
Duration: 90 min
Description: W1/D3 Leg Workout

Justin

Richard Alvarez

Kayden

Christopher

Ramon

Matthew

Jonnathan

Albert

Great intensity! After the leg extensions my legs were on fired.

Alfredo Sanchez

Before or after workout complete 15-20 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 
(3-3.3 speed / 1.0 incline)
- Incline Treadmill
(3-3.3 speed / 6.0+ incline)
- Stationary Bike
(Lvl 5-8)
- Stair Master
(Lvl 5-10)
- Elliptical
(Lvl 5-10)

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack Squat Machine

Seated Leg Extensions

-Sit in a hamstring curl machine adjusted so that the back of your knee sits on the edge of the chair and your heels on the pad. Curl the weight with your hamstrings slow and controlled. Squeeze at the bottom and slowly return to staring position.

Seated Hamstring Curl Machine

Sit on the machine with your legs bent at a 90 degree. Press up using your toes to activate your calf muscles. Lower slowly stretching the calf muscles

Seated Calf Raise

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

W1/D3 Leg Workout

Seth Lunsford

Got a great pump from this can’t wait to try the rest of these workouts💪🏽

Granado

W1/D1 Chest Workout

Joshua  Arevalo

W1/D2 Pull Workout

Garrett

Been on this program for 4 days now, absolutely loving the range of exercises during each workout. Also loving the idea of push, pull, legs, push/pull, legs and arms on a 6 day split

Rhys

W1/D4 Push/Pull Workout

Honestly was going to take a rest day. But I tough it out! Now it’s time to relax!!

New to program all the way from Australia and it felt good

James

W1/D5 Full Body Workout

Mark

W1/D6 Arms/Core Workout

Great my arms were burning n that set 💪👍

Alan

Bryan

W2/D1 Chest Workout

All I gotta say is, let’s goooo!🗣️

W2/D2 Pull Workout

W2/D3 Leg Workout

W2/D4 Push/Pull Workout

W2/D5 Full Body Workout

Can’t feel my damn arms..good shit 🤙🏾

W2/D6 Arms/Core Workout

Almost didn’t get up to the gym. But I made it and I feel better!!

W3/D1 Chest Workout

W3/D2 Pull Workout

W3/D3 Leg Workout

W3/D4 Push/Pull Workout

W3/D5 Full Body Workout

Juan David

W3/D6 Arms/Core Workout

Absolutely loving these workouts fellas. Been following the both of you for years and finally decided to jump on the train…. No ragrets baby

W4/D1 Chest Workout

Almost too many exercises with this workout! Nearly 20 sets of back exercises

W4/D2 Pull Workout

W4/D3 Leg Workout

This one was a little challenging because I didn’t get much sleep last night. But I got it done!!

W1/D3 Leg Workout

Community

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