Name: Playbook - Day 1 Training - W4 Day 6 Legs/Abs Workout
Uploaded: 2024-01-07T21:25:03.448Z
Duration: 90 min
Description: W4 Day 6 Legs/Abs Workout

Isaac

Eric Lochnicki

Stephen

*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

Find a box, bench, or platform that when you sit on it your legs bend at a 90 degree angle or slightly higher and toes point out. Inhale on your way down and completely sit on box. Exhale and drive up as if you are trying to split the floor with your feet.

Barbell Box Squats

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

Smith Machine Squat

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

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

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Seated Single Leg Extension Machine

-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

Grab a pair of dumbbells with your palms facing towards your body. Engage your core and your glutes as you bend forward and extend in the opposite direction Then, return to the starting position and repeat.

Dumbbell RDL’s

Starting in a push up position and the top of your feet on the yoga ball. Use your core to keep balance and drive your hips straight up while pushing your head between your shoulders. Try to get your back vertical and squeeze at the top. Control yourself as you lower back to starting position

Yoga Ball Pike Up

Using an ab roller or a barbell with small equal sized plates on each side. Starting on your knees  and holding the roller out in front of you. Guide the roller out engaging your core and lats. When parallel to ground use your core to bring the roller back to starting position.

Ab Roller

W4 Day 6 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

W1 Day 2 Leg Workout

Stephen Thayer

Seth Baumer

W1 Day 3 Shoulder Workout

Alan

Xavior

W1 Day 4 Back Workout

Willie

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

W4 Day 6 Legs/Abs Workout

Community

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