Name: Playbook - Elika Bang - W3/D5 Full legs
Uploaded: 2022-09-21T23:39:24.511Z
Duration: 45 min
Description: W3/D5 Full legs

Michael Ortiz

you know you had a good leg day when you can't walk lol

Angel

- Bar Squat

- Db lunge squat

Superset:
- Machine leg press
- Machine leg press calf raises

Superset:
- Db deadlift
- Machine hip abductor 

Superset:
- Bar wide calf raise
- Bar single leg calf raise

- 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

* Start light then heaviest to lowest

Bar Squat

-Stand in a split stance holding a dumbbell in each hand
-In the split stance squat down
-Stand back up to the starting position

Dumbbell lunge squat (gym)

-Sit in whichever leg press you have with the machine adjusted to you
-Start with your knees bent at roughly 90 degrees
-Press yourself away from the platform until your legs are just short of extension
-Return to the starting position

Leg press

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Machine Leg Press Calve Raise

Superset 1

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB Deadlift

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

*Add 5 lb. each round

Machine Hip Abductor

Superset 2

- Raise your heels
- Engage your calves 
- Focus on the mind muscle connection

Bar Wide Calve Raise

- Stand with bar across your upper back
- With one leg perform a calf raise
- Lower and repeat
- Work both sides

Bar Single Calf Raise

Superset 3

W3/D5 Full legs

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

Justin McCormick

Tino

Burak

W1/D1 Chest & Tricep

Remy

W1/D2 Shoulders & Back

Alex

Pierre

W1/D3 Legs & Core

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 🤙🤙🙏🙏💪💪

Charlie

W1/D4 Full arm

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

Giovani

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.

Jahsua

W1/D5 Full legs

whiuforlife2010

Sabin

W2/D1 Chest & Tricep

W2/D2 Shoulders & Back

Grate work out legs are killing me and abs

W2/D3 Legs & Core

W2/D4 Full arm

It was great leg work out Ik I’m going feel it tmrw

Njia

W2/D5 Full legs

I need to go bad to bed cause my body is dead! ☠️ it feels fantastic.

Colten

W3/D1 Chest & Tricep

W3/D2 Shoulders & Back

W3/D3 Legs & Core

Javier

W3/D4 Full arm

W4/D1 Chest & Tricep

W4/D2 Shoulders & Back

W4/D3 Legs & Core

Feels like I’ve been doing this for year’s! I’m almost done with these workouts and starting over again.

W3/D5 Full legs

Community

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