Name: Playbook - Elliot Burton - W4/D5 Legs & Core
Uploaded: 2022-04-11T10:18:46.806Z
Duration: 75 min
Description: W4/D5 Legs & Core

Good work out however took a lot longer than 75 mins even tho I used less rest than recommended

Thanks 
If gymshark needs a new shark 
Ive been lurking in the gym waters for quite sometime now 
Dm me gainz_wit_zane 
Yall wont regret it!!!!

Zane

Marwan. M.

Nikola

Gerson

Legs are definitely getting stronger with the progressive overload schedule you made. Definitely need to gain knowledge to make a plan like yours. Thank you, Elliot 🙏

Silverio

Rosay

Arjay

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

- Begin with feet shoulder width apart and hands on the barbell 
- Bend your knees and keep your back flat, and chest up
- Pull the barbell up to mid thigh, press hips forward

Deadlift

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

Kettlebell Front 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 with weight in both hands and one foot on the bench
- Place your opposite foot in front of you
- Press your hips back and lower down until front knee is 90 degrees
- Press through your front heel to stand back up

Bulgarian split squat

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

Leg Extensions

- Start with feet shoulder width apart
- Press hips back and lower down until knees are 90 degrees
- Press through your heels and stand back up

Bodyweight squats

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

W4/D5 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

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

W2/D4 Upper

W2/D5 Legs & Core

Jonathan

W3/D1 Push

Katrina

W3/D2 Pull

A long training, feeling really tired! But let’s go!

Francisco

Isaac

W3/D3 Legs & Core

Felt great, am able to kinda increase the weight

Feel beat up really got to see how much stronger I’ve gotten I could barely do 15 pounds added on for dips or pull ups now I’m going to 25’s and 30’s thanks mate

Khizar Saleem

W3/D4 Upper

Juan Gonzalez

W3/D5 Legs & Core

Never done the hex press exercise before, loved it!

Colby

W4/D1 Push

W4/D2 Pull

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

W4/D3 Legs & Core

Aseem Aggarwal

W4/D4 Upper

W5/D1 Push

javi

W5/D2 Pull

Time constraints didn’t allow me to finish but it felt really good after a week off to get back in the groove!

W5/D3 Legs & Core

W5/D4 Upper

W5/D5 Legs & Core

W6/D1 Push

W6/D2 Pull

W6/D3 Legs & Core

Hard, but starting to improve dips and pull ups but still not there

W6/D4 Upper

W6/D5 Legs & Core

W7/D1 Push

W7/D2 Pull

W7/D3 Legs & Core

W7/D4 Upper

Is there an alternative to hack squat? It starts hurting my knee too much.

Angelo

Hessa

W7/D5 Legs & Core

The 2 week break I took was way too long my body feels extremely weak

W8/D1 Push

W8/D2 Pull

I would love to say it's getting easier but my form has improved and technique thanks to the videos and descriptions but still hurts like hell😁

W4/D5 Legs & Core

Community

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