Name: Playbook - Day 1 Training - W3 Day 3 Legs/Abs Workout
Uploaded: 2024-01-07T21:25:03.328Z
Duration: 90 min
Description: W3 Day 3 Legs/Abs Workout

Seth Baumer

Eric Lochnicki

Justin

*Take a warm up set to feel out/calculate the weight used for working sets*

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

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

- Keep your heels together
- Lower with a controlled motion
- Push through your heels to go up engaging your quads

Smith Machine Squat

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell Walking Lunges

Sit in the seat so that your knee bends at the end of the seat isolating your quads. Toe positioning is always important. You can aim your toes straight up or point your toes straight out.

Seated Leg Extension

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Standing Calf Raise Machine

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Seated Abductor Machine

Stand up you can use a bar to keep your shoulders back and you back straight. Keep your hips forward and your core tight. Use your obliques to twist your body from side to side.

Torso Twist

A crunch begins with you lying down, knees bent. Do not hollow your stomach or press your back against the floor. Gently lift your head and shoulders off the ground(squeeze your core) hold briefly and relax back down.

Lying Crunches

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Lying Superman

W3 Day 3 Legs/Abs Workout

Was great awesome pump my chest is screaming

Richard Alvarez

Christopher

W1 Day 1 Chest Workout

The bodybuilder program says 4 weeks and 4 days per week.  There are 5 days listed.  Please clarify for me if I’m reading it wrong.  Thanks

Sean

Stephen

W1 Day 2 Leg Workout

Stephen Thayer

W1 Day 3 Shoulder Workout

Alan

Xavior

W1 Day 4 Back Workout

Willie

Isaac

Week 1 complete and finished it off with a perfect burn 🔥 my biceps are fried!!

Gabriella Perez

W1 Day 5 Push/Pull Workout

Brutal leg day. Could barely get in my truck after. Highly recommend

Marissa

W2 Day 1 Leg Workout

Jose

W2 Day 2 Push Workout

Colton

Raleek Harrison

W2 Day 3 Pull Workout

Loved it guys, legs are fully pumped 😃

Aaron

Loving this program! The only only change I would make is having a list of of substitution for some of the exercises, for those who might not have access to all the equipment

W3 Day 3 Legs/Abs Workout

Community

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