Name: Playbook - Duke Ihenacho - W1/D1
Uploaded: 2022-03-18T21:03:04.371Z
Duration: 45 min
Description: W1/D1

Daniel

Tye.Bilzerian

Amazing I feel great. Legs definitely worked. I love it.

Matt coffey

Philippe st hubin

I have to work on my balance. Workout was great.

Rocko Bolts

It was a great start to getting back into the gym, looking forward to tomorrow!!!

Alain

D’Sean

Antoine Taylor

Thank you Duke. Looking forward to this transformation.

Chima

Munashe

That’s how to start the legs off for the year!

Jadarrius

A solid workout! Gonna tap into the 6 pack abs workout too 💪🏾

Jawan

Akie

REGULAR SET (CORE)
- Hanging Oblique Crunch 3x12 EA

SUPERSET 1
- BB Back Squat 4x6
- DB Bulgarian Split Squat 4x8

SUPERSET 2
- BB Deadlift 4x6
- Quad Extension 4x10

SUPERSET 3
- Leg Press 4x10
- Calf Raise 4x15

- Hang from a bar
- Tuck your knees up in a controlled manner to each side
- Do not swing back and forth
- Focus on activating your core

Hanging oblique knee tuck

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- 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
- Complete desired reps then repeat on the opposite side

DB Bulgarian split squats

Superset 1

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- 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

Quad extensions

Superset 2

- 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

- Push through the balls of your feet
- Engage your calves as you go up pausing at contraction
- Lower into a slight stretch

Standing calf raise

Superset 3

W1/D1

Great bro. That mile run really set the tone for the rest of the workouts.

Cobiii

Olanrewaju Madojutimi

Killer workout for sure! I’m loving the results💪🏾👌🏾

Ahamefule

W1/D2

Great Choices a few I never tried before.

Charles

W1/D3

Brandon

W1/D4

W1/D5

W2/D1

💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽

W2/D2

💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽

Lessene

W2/D3

W2/D4

W2/D5

Use to run from leg day, but Mann it feels good 💪🏾💪🏾🏋🏾‍♂️

App was a bit buggy but got these workouts to a T

W3/D1

Timothy

W3/D2

W3/D3

Orelia

As always 💪🏾💪🏾🔥,,, bulking up baby

W3/D4

W3/D5

W4/D1

Bulked up baby let’s get it 🔥🔥💪🏾💪🏾

This is crazy. After all these years I’m finally starting to see results 💪🏾

W1/D1

Community

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