Name: Playbook - Elliot Burton - W1/D5 Legs & Core
Uploaded: 2022-04-19T16:29:55.149Z
Duration: 75 min
Description: W1/D5 Legs & Core

A really good routine , defiantly worth it .

Henry corado

James Nguyen

Marwan. M.

Julien

Tino

Awesome workout, great pump and a nice variety of exercises I don’t usually put in my sessions! 
Been enjoying the shred plan so far.

Andy

Philippe st hubin

Complete 20-40 minutes of LISS cardio before or after your workout. This can be: incline walk, stair master, steady cycle, steady row or swim.

- 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

Sumo deadlift

Reverse barbell lunge (front rack)

- 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 hamstring curl machine that is adjusted to you. 
-Curl your legs to full contraction 
-Release and repeat

Seated Hamstring Curl

-Stand holding a dumbbell in each hand in front of you
-Hinge at the waist pushing your butt back as you lower the dumbbells along your legs stretching your hamstrings
-Activate your hamstrings and stand back up to the starting position
-Repeat

Dumbbell RDL

Superset

-Sit in a leg press machine with your toes on the platform and your heels bellow
-Flex and extend your calf muscle by going up on your toes
-Release by dropping your heels 
-Repeat

Leg Press Calf Extension

- 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.

-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

- Begin with your lower back pressed to the ground
- Put your hands behind your head, bring one knee to the opposite elbow, then straighten leg
- Repeat with the opposite leg
- Keep your shoulder blades off the ground

Bicycles

-Get into  a side plank position
-Hold for time 
-Keep your core braced

Side plank static

Abs Circuit B

W1/D5 Legs & Core

Eresh

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 😂

W1/D1 Push

Khizar Saleem

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

Robert

Vito

W1/D2 Pull

Gadiel

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

W1/D3 Legs & Core

Diego

W1/D4 Upper

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.

Oliver Gill

W2/D1 Push

W2/D2 Pull

I think it’s too much to do squats after deadlifts yesterday 🤷‍♂️

Great start for the weekend.  Friday is leg & core day.

W2/D3 Legs & Core

I like the first two workouts.  I used a DB for the pull-ups and dips.

W2/D4 Upper

Great leg workout with a core circuit at the end

W2/D5 Legs & Core

One of my favorite workouts,
Thanks Elliot

Elenzio Collins

W3/D1 Push

W3/D2 Pull

W3/D3 Legs & Core

W3/D4 Upper

W3/D5 Legs & Core

W4/D1 Push

Jackie

W4/D2 Pull

I already finished it but still showes not finished but the workout is really decent, my legs feels good.

Mert

Csusb2014!

W4/D3 Legs & Core

W4/D4 Upper

W4/D5 Legs & Core

W5/D1 Push

W5/D2 Pull

W5/D3 Legs & Core

W5/D4 Upper

W5/D5 Legs & Core

W6/D1 Push

W6/D2 Pull

Hard to superset machine exercises with dumbbell/barbell exercises due to the layout of my gym. I fully appreciate that isn’t a problem or fault of yours in any way, I just personally couldn’t really superset them so I reduced rest periods and did 3 sets for each exercise. Otherwise awesome leg workout!

W1/D5 Legs & Core

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