Name: Playbook - Elliot Burton - W3/D5 Legs & Core
Uploaded: 2022-04-11T10:18:30.017Z
Duration: 45 min
Description: W3/D5 Legs & Core

Juan Gonzalez

Marwan. M.

Nikola

Khizar Saleem

Awesome workout! Felt really good during the reps, Killer👍👍

Eric

Quads and hammies have been pushed to a limit I didn’t think I could do 😤

Silverio

45 minutes? Try 1:25hrs!! That was a struggle! Praying for them gainzzz!

Luke

George

Jeroen

Rosay

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

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

Gadiel

Earl

Ruddy Rodriguez

W1/D1 Push

Zane

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

Tony

Ruvarashe

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

W3/D5 Legs & Core

Community

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