Name: Playbook - Elliot Burton - W1/D3 Legs & Core
Uploaded: 2022-04-19T16:29:30.276Z
Duration: 75 min
Description: W1/D3 Legs & Core

Gadiel

Didn’t realize how deadly the abs section was until I did it 😮‍💨😮‍💨

Khizar Saleem

Vito

Great workout , 15 seconds feeling like 15 years on the bike

Absolutely brutal in the best way. Great workout

Merit Davey

Julien

Matt

Sophie Jones

leon

Raul Ivan Ruiz Mendoza

Haven’t had a workout like this a minute!

Joseph

Jackie

Csusb2014!

Marwan. M.

the workout was very complex - I had a big pump in my legs & abdominals. great workout

Mert

Amazing workout, intense if you put in the work. First day. I replaced the squats and did smith machine squats bc of back problems. 🫡

Franco

Begin with barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feel turned out as needed. Descend flexing the knees, refraining from moving the hips back as much as possible. Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.

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

- With the barbell on your shoulders
- Step forward with one foot and lower down until 90 degrees
- Push through the front heel and return to standing
- Step the opposite foot forward and repeat

Barbell lunges

-Stand holding two kettlebells in the rack position
-Lower into the bottom of a squat
-Stand up out of squat
-Repeat

Kettlebell Front Squat

Smith Machine Calf Raises

Superset

- 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

Flutter Kicks (home)

Abs Circuit

Bike Sprints

W1/D3 Legs & Core

Did lighter weight but focused on form and repetition this 1st day.. I’m sleeping on your workout, great workout

Defo gonna feel this one in the morning 😂

uer1992

W1/D1 Push

I need a pump , the last part was intense I liked it !

Robert

W1/D2 Pull

James Nguyen

Diego

W1/D4 Upper

A really good routine , defiantly worth it .

Henry corado

W1/D5 Legs & Core

I like the single arm Smith Machine shoulder press, I would never thought of using it. I also like the super sets in the workout.

W1/D3 Legs & Core

Community

More workouts from Elliot Burton