Name: Playbook - Elliot Burton - W7/D3 Legs & Core
Uploaded: 2022-04-19T16:35:42.811Z
Duration: 60 min
Description: W7/D3 Legs & Core

Marwan. M.

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

Leg Extensions

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

Seated Hamstring Curl

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

- 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

- 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

- 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

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

W7/D3 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.

Oliver Gill

W2/D1 Push

W2/D2 Pull

I think it’s too much to do squats after deadlifts yesterday 🤷‍♂️

Great start for the weekend.  Friday is leg & core day.

W2/D3 Legs & Core

I like the first two workouts.  I used a DB for the pull-ups and dips.

W2/D4 Upper

Great leg workout with a core circuit at the end

Andy

W2/D5 Legs & Core

One of my favorite workouts,
Thanks Elliot

Elenzio Collins

W3/D1 Push

Julien

W3/D2 Pull

W3/D3 Legs & Core

W3/D4 Upper

W3/D5 Legs & Core

W4/D1 Push

Jackie

W4/D2 Pull

I already finished it but still showes not finished but the workout is really decent, my legs feels good.

Mert

Csusb2014!

W4/D3 Legs & Core

W4/D4 Upper

W4/D5 Legs & Core

W5/D1 Push

W5/D2 Pull

W5/D3 Legs & Core

W5/D4 Upper

W5/D5 Legs & Core

W6/D1 Push

W6/D2 Pull

Hard to superset machine exercises with dumbbell/barbell exercises due to the layout of my gym. I fully appreciate that isn’t a problem or fault of yours in any way, I just personally couldn’t really superset them so I reduced rest periods and did 3 sets for each exercise. Otherwise awesome leg workout!

W7/D3 Legs & Core

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