Name: Playbook - Elliot Burton - W6/D5 Legs & Core
Uploaded: 2022-04-19T16:35:20.132Z
Duration: 60 min
Description: W6/D5 Legs & Core

Marwan. M.

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

-With a narrow stance perform the leg press exercise 
-With puts the focus on the other sweep

Leg press close

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

Leg press wide & high

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

Leg Extensions

- As you go down push your hips back and keep your chest up 
- Reach parallel and explode up 
- Land softly

Squat Jumps

Superset

-Perform a body weight squat with your feet in a narrow position 
-Feet very close or together 
-Repeat

Ski Squat

- 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.

-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

W6/D5 Legs & Core

Did lighter weight but focused on form and repetition this 1st day.. I’m sleeping on your workout, great workout

Defo gonna feel this one in the morning 😂

uer1992

W1/D1 Push

Khizar Saleem

I need a pump , the last part was intense I liked it !

Robert

Vito

W1/D2 Pull

Gadiel

Didn’t realize how deadly the abs section was until I did it 😮‍💨😮‍💨

W1/D3 Legs & Core

James Nguyen

Diego

W1/D4 Upper

A really good routine , defiantly worth it .

Henry corado

W1/D5 Legs & Core

I like the single arm Smith Machine shoulder press, I would never thought of using it. I also like the super sets in the workout.

W6/D5 Legs & Core

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