Name: Playbook - Elliot Burton - W3/D5 Legs & Core
Uploaded: 2022-03-14T11:45:52.325Z
Duration: 75 min
Description: W3/D5 Legs & Core

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

Sumo deadlift

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

-Sit in a leg extension machine adjusted to you
-Extend your legs activating your quads
-Release and repeat

Leg Extensions (Pyramid)

-Stand holding a dumbbell in each hand
-Perform forward walking lunges while holding the dumbbells
-Repeat alternating legs

Dumbbell walking lunges

- As you go down push your hips back and keep your chest up 
- Reach parallel and explode up 
- Land softly

Squat Jumps

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

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

W3/D5 Legs & Core

Ohh I have a feeling Amma like this program 💪🏽🔥🔥

Steven

I like the 3 parts of the super sets toward the end of the push workout.

James Nguyen

Stephen Stroud

W1/D1 Push

It pull day, pulling all the back and bicep muscles

Lindsey Pike

W1/D2 Pull

Leggooooo growing those abs. Great combo!

Dale

W1/D3 Legs & Core

I like the weighted pull up and dips. Great upper body workout!

Orlando

W1/D4 Upper

I like each workout Elliot put together with the sets and reps. In the end, an ab circuit works out the areas.

W1/D5 Legs & Core

Heather

W2/D1 Push

W2/D2 Pull

Just completed the leg & core.  Great combo

Holly QUAD pump............ I finally did it I f....d my shin on the box jump 😰😰😰😰😰

W3/D5 Legs & Core

Community

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