Name: Playbook - Elliot Burton - W2/D3 Legs & Core
Uploaded: 2022-04-19T16:30:23.575Z
Duration: 75 min
Description: W2/D3 Legs & Core

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

Vito

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

James Nguyen

Julien

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

Romanian Deadlift

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

Kettlebell Front Squat

- Place your foot on an elevated surface 
- Push through your foot to come up on to the elevated surface completely 
- Reach full extension at the top

Weighted Step Ups

Kneel to Squat

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

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

W2/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

Khizar Saleem

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

Robert

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

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.

W2/D3 Legs & Core

Community

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