Name: Playbook - Elika Bang - W4/D3 Legs & Core
Uploaded: 2022-09-21T23:39:24.527Z
Duration: 45 min
Description: W4/D3 Legs & Core

Michael Ortiz

- Bar deadlift

Superset:
- Bulgarian bar split squat 
- Db  sumo squat

Superset:
- Leg curl
- Single leg curl 

- Hanging leg raises

Superset:
- Alt + mid crunch
- Alt toe touch

- Hinge at the hips to come down
- Keep a slight bend at the knee
- Come down until you touch the floor
- Reverse the motion to return to the initial position

Bar Deadlift

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian Bar Split Squat

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB Sumo Squat

Superset 1

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Leg Curl

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstring slow and controlled
- Pause at the bottom
- Slowly return to staring position
- Work both sides

Single Leg Curl

Superset 2

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Avoid swinging

Hanging Leg Raise

-Reverse crunch right
-Reverse crunch center
-Reverse crunch left

Alt. + Middle Crunch

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Alt. Toe Reach

Superset 3

W4/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

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.

W4/D3 Legs & Core

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