Name: Playbook - Elliot Burton - W4/D3 Legs & Core
Uploaded: 2021-08-11T16:26:40.260Z
Duration: 75 min
Description: W4/D3 Legs & Core

Zane

I ran out of time and couldn’t finish but what are normally my worst workouts are now turning into my favorite. I never used to enjoy lower body until this program.

Casey Gardner

Jashawn

Intense burn, getting better at the abs section managed two sets

Nikola

Gerson

My quads have been murdered. Are you happy?

Silverio

Felt pretty tired, but got a good workout in nonetheless👍

Eric

George

Great session and my legs are feeling spicy, but its taking longer than 75 minutes to do

Arjay

Rosay

Absolutely brutal 🔥🔥 loved it though.

Chris

- 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

Hack 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

-Perform a leg press with your feet wide and high on the platform 
-Repeat

Leg press wide & high

- 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

Jump Lunges

Superset

-Holding a kettlebell in each hand at full arm extension overhead
-Perform walking lunges 
-Repeat

Kettlebell  overhead walking lunge

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

Kettlebell Front Squat

- 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

W4/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

Marwan. M.

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

W4/D3 Legs & Core

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