Name: Playbook - Elliot Burton - W1/D5 Legs & Core
Uploaded: 2022-04-11T10:17:46.839Z
Duration: 75 min
Description: W1/D5 Legs & Core

Josh Cruz Salazar

Marwan. M.

I’m crawling out the gym after that session 😅

Nkululeko Mfeka 

Tony

Again, I haven’t been this pumped to go workout knowing that I’m going to be pushing myself to do different lifts and movements. Just finished the first week and I love it.

Casey Gardner

Hessa

Amazing, allowed me to see my weakness and will Deffo be improving

Ruvarashe

Eric

Juan Gonzalez

Katrina

Never managed to finish the and circuit my body gave out

Nikola

Awesome! My legs were pounding from the leg workout 2 days ago lol. Found this session hard because of that!

Isaac

Trey

Brennan

Zane

Excellent! Got to focus more on exercises and muscles I haven’t utilised as much as I have wanted to.

Huffin and puffin for air as I type this! Great way to end Week 1. Felt like I really killed it today!! 💪🏽 can’t wait to start on my 2nd week.

Junior Mendoza

Jose

Silverio

Patrick

Carl

Having to mix up these leg days as I’m unable to recover straight away 😅

Jordan

That was a pretty intense session- already feel like I'm making progress though

Alberto Ayala

Nasr

Yemi

George

bruhhh…that leg and core workout was INSANE but already seeing results 🤩

Jaylen

Lil Sunny 🌞

Rosay

I hate you in a good way Elliot cause this was burning ❤️🔥🔥😂💪💪

Arjay

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

Gadiel

Earl

Ruddy Rodriguez

W1/D1 Push

W1/D2 Pull

Killer workout, I’m gunna be hurting tomorrow

Colin

This workout was one of the best workouts I’ve done in a long time

JULIO

Arjun

W1/D3 Legs & Core

Jcpaz932

going to destroy a bowl and then we’re going to plant store for some reason but go crazy

Karim

W1/D4 Upper

Awesome workout, never used the smith machine like that before, felt the burn there.

Vincent

W2/D1 Push

Abhishek

W2/D2 Pull

There are many different types of kneel to squats I saw online and wasn’t sure which one to do. I just chose knee to squat jumps but if you could specify later, that would be great!

Andre

zach

W2/D3 Legs & Core

Easier than most days so far tho I had to do bodyweight rather than add on weight

W1/D5 Legs & Core

Community

More workouts from Elliot Burton