Name: Playbook - Elika Bang - W4/D5 Full legs
Uploaded: 2022-09-21T23:39:24.539Z
Duration: 45 min
Description: W4/D5 Full legs

- Bar deadlift

Superset:
- Sumo bar squat
- Narrow bar calf raise

- Hip thruster

- Machine hip abductor

- Bulgarian split squat

- Good mornings

- 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

* add 5 lbs. each set

Bar Deadlift

-Stand in a wide toed out stance holding a single dumbbell by its end in front of you
-Lower in to the bottom of a squat
-Stand back up to the starting position

*add 10 lb each set

Sumo Squat

-Stand with your feet toed in with a dumbbell in each hand
- Raise up onto your toes activating your calf muscles
-Lower your heels back to the ground

Narrow Feet Calve Raise

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

*add 20 lb each set

Hip Thruster

- 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 set

Machine Hip Abductor

- 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

* add 20 lb after set 2

Bulgarian Bar Split Squat

- Start with the bar across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

*add 20 lb each set

Good morning

W4/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

Michael Ortiz

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

Angel

W3/D2 Shoulders & Back

W3/D3 Legs & Core

Javier

W3/D4 Full arm

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

W3/D5 Full legs

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.

W4/D5 Full legs

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