Name: Playbook - Elliot Burton - W3/D3 Legs
Uploaded: 2021-09-07T09:13:41.740Z
Duration: 60 min
Description: W3/D3 Legs

💪🏾🤘🏾💪🏾🤘🏾🤘🏾💪🏾🤘🏾

Stephen Stroud

Benjamin Heller

Jake P.

Gerson

- 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

W3/D3 Legs

Franco

James Nguyen

W1/D1 Push

Great pull workout I did at a commercial gym.

Jonathan

W1/D2 Pull

I joined a fitness gym today and had a great pump leg workout.

Dumbbell destroyed phone so couldn’t finish 😬

W1/D3 Legs

W1/D4 Push

not gonna lie! i keep underestimating these workouts and then they kick my ass hahaha good stuff!

Nicholas

W1/D5 Pull

I like the leg workout esp the superset ones.

W1/D6 Legs

Milo

Rudi

W2/D1 Push

Veikko

Zuriel Armendariz

W2/D2 Pull

Single leg box squat might me the hardest thing I’ve ever done in my life

Some exercises do not work and are not clear, thank you

Abdulla

W2/D3 Legs

Killer - I had weak form on the bench presses tho

Albert

W2/D4 Push

W2/D5 Pull

Marwan. M.

W2/D6 Legs

W3/D1 Push

Adding more bicep exercises would be great, one exercise is just not enough

Muandro

Nikola

W3/D2 Pull

W3/D4 Push

Chris

W3/D5 Pull

Joel Marron

W3/D6 Legs

W4/D1 Push

Jcpaz932

Great workout haven’t felt this great !! In a very long time 👌💯

W4/D2 Pull

Great just add calf exercises not all of us can naturally grow them after hitting them once 😂

W3/D3 Legs

Community

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