Name: Playbook - Elliot Burton - W1/D3 Legs & Core
Uploaded: 2022-03-14T11:45:52.260Z
Duration: 60 min
Description: W1/D3 Legs & Core

Leggooooo growing those abs. Great combo!

James Nguyen

Stephen Stroud

Dale

Heather

Katrina

Marwan. M.

- Begin with barbell supported on top of the traps. 
- Keep your chest up and the head facing forward
- With feet hip-width press hips back and lower until knees are 90 degrees
- Press through your heels to press back up to standing

Barbell back squat

Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. Lower the safety bars holding the weighted platform in place and press against the platform. Push through your heels. Make sure not to lock your knees as you extend. 
Exhale as you push against the platform and Inhale as your upper and lower body move back to a 90 degree angle.

Leg Press

-Stand holding a dumbbell in each hand
-Perform forward walking lunges while holding the dumbbells
-Repeat alternating legs

Dumbbell walking lunges

- Start in front of the box with hips pressed back and in a squat position
- Explosively jump up with both feet onto the box
- Step down with one foot and repeat

Box jumps

-Sit in a leg extension machine adjusted to you
-Extend your legs activating your quads
-Release and repeat

Leg Extensions

Romanian Deadlift

Superset

- Stand in a smith machine with the bar across your shoulders and upper back 
-Perform calf raises using both legs 
-Repeat for desired reps

Smith Machine Calf Raises

- Press through the balls of your feet to lift your heels off the floor
- Squeeze calves and slowly lower back down

Bodyweight calf raise

If there are any exercises in this circuit that are too advanced for you don’t worry! Just simply swap them out for exercises that you can handle.

-Lay on your back with your legs bent at 90 while elevated 
-Crunch your legs up towards your chest in a reverse crunch

Reverse Crunch

-Sit on your butt with your legs elevated and your hands on the ground behind you for stability
-Tuck your knees towards your chest
-Extend your legs back to the starting position
-Repeat

Knee Tucks

Plank Walks

- Raise your legs and arms at the same time
- Touch your toes and lower slowly keeping your core engaged

V-Ups

Abs Circuit

Bike Sprints

W1/D3 Legs & Core

Ohh I have a feeling Amma like this program 💪🏽🔥🔥

Steven

I like the 3 parts of the super sets toward the end of the push workout.

W1/D1 Push

It pull day, pulling all the back and bicep muscles

Lindsey Pike

W1/D2 Pull

I like the weighted pull up and dips. Great upper body workout!

Orlando

W1/D4 Upper

I like each workout Elliot put together with the sets and reps. In the end, an ab circuit works out the areas.

W1/D5 Legs & Core

W2/D1 Push

W2/D2 Pull

Just completed the leg & core.  Great combo

Holly QUAD pump............ I finally did it I f....d my shin on the box jump 😰😰😰😰😰

W1/D3 Legs & Core

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