Name: Playbook - Elliot Burton - W5/D3 Legs & Core
Uploaded: 2021-08-11T16:26:40.287Z
Duration: 60 min
Description: W5/D3 Legs & Core

Zane

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

Casey Gardner

Katrina

Marwan. M.

Nikola

Patrick

Gerson

- 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

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

Seated Hamstring Curl

- Place your foot on an elevated surface 
- Push through your foot to come up on to the elevated surface completely 
- Reach full extension at the top

Weighted Step Ups

Single Leg Box Squat

Superset

-Get into a smith machine and perform single leg calf raises 
*Work both sides

Smith machine calf raises single leg

- Press through the balls of your feet to lift your heels off the floor
- Squeeze calves and slowly lower back down

Bodyweight calf raise

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

W5/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

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

W5/D3 Legs & Core

Community

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