Name: Playbook - Eric Janicki - W1/D1 Legs 1
Uploaded: 2021-07-22T03:00:04.811Z
Duration: 75 min
Description: W1/D1 Legs 1

Daniel

Thats good , I took a break from sports for 5 months.  I've gained weight, I'm using program 1.  Am I a correct comrade?  what is your suggestion?  I love you so much .  Your student from Ankara in Turkey 🙏😘

Feeling strong, I like to have a rest timer. Knee hurt in the last set

Jaime B Villalobos R VIRJ890425UH8

They only have single leg press on my ship, what should I do I just did single leg and adjusted my stance?

Anthony

Igor

It was a good push.. is it 4 sets of each leg on the single leg reps?

Lavell

I ended up with a headache that was really intense… I love it!

Edgar Falla

Luke

Great! The sets for the split squats are missing. Shows only 1 rep despite description of ?Machine split squats 4 sets 10-15 reps.

Samson

The rep and tempo schemes were a lot different than normal, which caused a lot of blood flow and pump. Very good.

Alan

Nick

Luis

Jonathan

Jorge

Ryan

Robin

jesus

Waleed

Jacob

Kyle

Omg I think you killed me! I had throw up after dumbbell squats sorry too much information. I couldn’t finish so I just stretching out right now so calm myself down. Actually I feel much better I am going to finish it out but light and slow. Thanks again!

Matthew

Tough as nails. Been a while since I was waiting to go back to the real gym until I got vaccinated. Gotta up the weight! But focused on my form over the total lift volume, and added more sets to compensate.

Benjamin

Antonio Cervantes

Very good, I'm tired and feel my legs broken

Leonardo

Brandon

Anonymous

Jean-Charles Marier

Omg what a short workout with a intense workout and a change from my regular routine

llovany

Damn didn’t think my legs could 🔥 that much. Loves it! 🙌

Mike B. 

Been forever since I've donene legs. Went super light in the weights, but I know I'm be feeling it tomorrow! Thanks!

Jerry

Exhausting. But it went better than I thought for the first run. Great app - great workout - great trainer! 😄👍

Christian

Back a little sore. Maybe should reduce weight to ensure my back is latched tight to the back cushion.

Nicholas Goh

1. Tempo Leg Press 
4 sets. 10 reps with the tempo of 3 sec. down, 3 sec. Up, then rep out until failure 
:90 - 2 min. Rest

2. Tempo Narrow Stance Leg Press 
4 sets of 10-12 reps with the tempo of 3 sec. Down, 3 sec. Up. 
:90 rest between sets

3. Smith Machine Work 
- Glute Bridge with hold
4 sets of 15 reps with a 2 sec. Hold at the top of the rep
- Smith Machine Split Squat 
4 sets of 10-15 per leg with the tempo of 3 sec. Down, 3 sec. Up
2 min. Rest

4. Single Leg Leg Press
4 sets until failure with a tempo of 3 sec. Down, 3 sec. Up.
No rest. One legs working interval is the other legs resting interval.

- Keep your feet on the platform 
- Lower with a slow tempo
- keep your lower back on the pad

Tempo Leg Press

- Start with your feet close
- Let the platform come down slowly 
- Push through your heels to raise the platform
- Keep your lower back on the pad

Tempo Narrow Stance Leg Press

- Push through your heels
- Pause at the top engaging your glutes 
- Lower slowly

Glute Bridges With Hold

- focus on bending the back knee to get depth in the exercise 
- keep the front foot flat
- chest up

Dumbbell Split Squats

- Keep your lower back on the pad
- Extend your leg and then lower slowly
- Keep your back on the pad

W1/D1 Legs 1

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W1/D1 Legs 1

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