Name: Playbook - Elliot Burton - W3/D3 Legs & Core
Uploaded: 2021-08-11T16:26:40.227Z
Duration: 75 min
Description: W3/D3 Legs & Core

Tony

A long training, feeling really tired! But let’s go!

Francisco

Isaac

Marwan. M.

Well, such a mess, didn’t finish cuz the gym closed at 11pm lmao, anayway, wouldn’t have finished it anyways bc it was so fucking hard 😂 trying again next week, yesssiirrrrrr

Yannick

Nikola

2 major level ups:
1st time 5 x 5 @ 135 lbs on squats

1st time 3 plates on the leg press 🤩🤩🤩

Jasmine MM 🐻

Eric

Great bike finisher killed me 💪🏽💪🏽

Khizar Saleem

Silverio

Zane

I feel like crying, man! Why would you do that to me??

Luke

Make a video for the exact exercise as you use the same one for every, eg with dead lifting it’s always the same vid

Jeroen

Juan Gonzalez

My legs are toast, massive pump though and feeling stronger

Rosay

Arjay

- 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

- Hinge at the hips to come down 
- Reach shin height and pull back up 
- Keep your lats engaged

Straight Leg Deadlift barbell

-Get into a smith machine with the bar across your upper back and shoulders
-Place one foot up on a max behind you
-Perform s plit squat 
-Repeat for both sides

Smith machine box split squat

- 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

- 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

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

W3/D3 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

Josh Cruz Salazar

I’m crawling out the gym after that session 😅

Nkululeko Mfeka 

W1/D5 Legs & Core

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

Ruvarashe

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

W3/D3 Legs & Core

Community

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