Name: Playbook - Derick Ansah - W1/D1 LEG DAY 🤯
Uploaded: 2022-11-27T22:11:32.234Z
Duration: 50 min
Description: W1/D1 LEG DAY 🤯

I probably won’t be able to walk tomorrow

Stefanie

Amish

Quede bien tronado con la primera serie 🦵🏾

Guillermo Moran

Marc Renelien

Thystere

Anthony

Gideon

Karen

Albert

Miche

Warm up:

•10 minutes jog or sprint on the treadmill. 
•Body weight squats 30secs/ 2 rounds 

*if you don’t have a treadmill you can sprint/jog in place or jumping jacks for 1 minute/ 3 rounds

With these calf raises. You will place 2 small plates on the floor for deeper elevation. Take your time with the movement.

Elevated Calf Raises 🦿

With these leg presses please and I mean please avoid locking your knees. Try to come as far back with the weights as possible. Use control.

Seated Leg Press 🦿

With these hamstrings curls put your focus on trying to let your feet touch your butt.

Leg Curls 🦿

With these squats the goal is to get as low as possible. Try your best to keep your back straight and your heels on the ground.

Squats 🦿

Using the smith machines doing these lunges focus on keep your back straight and allow your knee to slightly touch the ground if possible.

Machine lunges 🦿

Keep your feet as straight as possible. Keep the toes pointing in the same direction.

Leg Extension 🦿

Using a weight of your choice, get a deep stretch on your way down and your way up.

Plated Sit Ups 🌟

W1/D1 LEG DAY 🤯

I’m feeling it just have to stay consistent, I enjoyed it

Preacha🇨🇲

NanaB

W1/D2 BACK ATTACK 😤

Ricardo

W1/D3 ROBOT ARMS 🦾

Your demonstration videos and program have helped me be so much more confident in the gym

W1/D1 LEG DAY 🤯

Community

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