Name: Playbook - Eric Janicki - Leg Day
Uploaded: 2021-08-10T14:21:56.694Z
Duration: 45 min
Description: Leg Day

Adrian

Today is the day.... recovering from yesterday’s Turkey Day feast... Legs are looking 👍...Thanks Eric !

Mayson Buffington

Not bad, but I’m gonna try it again today

Anonymous

jesus

No machines so substituted som exercises, but great workout.

Matt

Awesome intensity.  We’re the leg extensions supposed to be 3 or 9 rounds?

Kyle

This exercise is killer. Really broke a heavy sweat. Really pushed me.

- 8-10 reps
- keep elbows up
- neutral chin 
- flat back
- toes slightly out
- feet shoulder width

Barbell Front Squat

Strength

- Step forward 
- Bring your back knee down until both legs are at about 90 degrees
- Step forward to the initial position

Dumbell Walking Lunges

-10-12 reps
-keep chest up 
-drive knees and hips out 
-make sure you are going to or below parallel 
-stick to the prescribed tempo

Tempo Dumbbell Goblet Squat

Dual Set 1

-7-10 reps PER LEG
-keep chest up
-drop knee straight down towards the floor 
-keep most of your weight on the front leg
-push up through your heel

Tempo Split Squats

- hips come to parallel
- drive through the heels
- jump straight up
- land with the feet flat

Jump Squats

Dual Set 2

- Raise your legs engaging your quads as you go up
- Pause and lower with a controlled movement

Quad Extension With Static Hold

Drop Set

Leg Day

Felt really good! Just looking around and checking things out. Thanks for putting this workout up!

Patrick

It was great, just a lot of strain on shoulder. Older lifter here, 55, 6-5, 245, ex-athlete

Mike

Arms

Caesar

Awesome! Great pump. I added a couple exercises to hit rear delts.

Jeremy Hayden

Shoulders/core

Great workout I’m just getting started back after a long medical lay off, but could really feel the angles.

Jeremy Bryant

Andres

Back

Ryan

Michael

Chest/Triceps

Great workout, my legs are feeling it💪

Bradley

Legs

Hard but should try more weight next time

Day 1 - Legs

Jean-Charles Marier

Richard

Day 2 - Back

I can probably do more weight on the dumb bells and improve technique on decline push-ups

Leg Day

Community

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