Name: Playbook - Elika Bang - W1/D3 Legs & Core
Uploaded: 2022-09-21T23:39:24.444Z
Duration: 45 min
Description: W1/D3 Legs & Core

Alex

Remy

Pierre

Michael Ortiz

Sabin

Did both leg workouts today as haven't done them during the week 🤘🤘🙏🙏💪💪

Charlie

Leg work out was crazy I had a good burn a grate start off since I have not been in the gym In months

Giovani

Gavin

Ethan

This was the hardest one, sweating like a open tap

Colten

one of the best leg days I've had in awhile.

Angel

Stefano

It was amazing again for almost a week it has been and I’ve notice it’s more organized which helps me more your plan is amazing

Justin

Javier

Ahmed

- Bar squat 

Superset:
- Alt bar lunge
- Goblet Db squat 

- Hip thruster

Superset:
- Leg extension 
- Single leg extension 

Superset:
-Bear hug tucks
- Starfish

- 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

*20 light then heaviest to lowest

Bar Squat

- Start with the bar on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Alt. Bar Lunge

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet DB Squat

Superset 1

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Hip Thruster

- 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

Leg Extension

- Fully extend one leg, pausing at the top of the motion
- Engage your quad as you go up
- Return to the starting position without letting the weight stop
- Work both sides

Single leg Extension

Superset 2

- Lay with your legs straight out in front of you
- Raise your upper body off the floor, while pulling your knees toward your chest
- Touch your hands together underneath your bent knees
- Slowly lower yourself back and try not to use momentum

Bear Hug Tuck

- Begin with your arms extended and your shoulders off the ground
- Bring one leg up and down, touching your foot with the opposite hand
- Alternate with opposite leg 
- Keep core engaged

Starfish

Superset 3

W1/D3 Legs & Core

This is fantastic!  I always enjoy your workouts!  I can't feel my arms😂

Justin McCormick

Tino

Burak

W1/D1 Chest & Tricep

W1/D2 Shoulders & Back

Workout was great only issue I have is the limited selection of kettle bells at my gym, and there location, but can't fault the workout plans at all, I love them thanl you 🤙🤙🙏🙏💪💪

W1/D4 Full arm

Couldn’t finish the dumbbells squats thighs are killing me but finished everything else

Just curious, why do my shoulders hurt whenever I lift the bar on squats and calf raises. It’s not like a sore hurt, it’s uncomfortable.

W1/D3 Legs & Core

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