Name: Playbook - Elliot Burton - W4/D3 Legs
Uploaded: 2021-09-07T09:13:41.771Z
Duration: 60 min
Description: W4/D3 Legs

Stephen Stroud

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

Chris Hernandez

- 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

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

Leg Extensions

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

Dumbbell walking lunges

Superset

- 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

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

Kettlebell Front Squat

-Sit in a hamstring curl machine that is adjusted to you. 
-Curl your legs to full contraction 
-Release and repeat

Seated Hamstring Curl

-Start with a dumbbell on each hand at your shins  
-With your back straight pick up the dumbbells and stand up to full extension 
-Lower the dumbbells back to the starting position 
-Repeat

Dumbbell deadlift

W4/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!

W4/D3 Legs

Community

More workouts from Elliot Burton