Name: Playbook - Eric Janicki - W2/D1 Legs 1
Uploaded: 2021-07-22T03:00:04.837Z
Duration: 75 min
Description: W2/D1 Legs 1

It’s extremely frustrating how inconsistent the videos/check lists are vs what the overview is. Some exercises (smith split squats vs. dumbell split squats) are so different I really don’t know what to go by

Cory

There are the same exercises as from 1st week. I expected diversity

Adrian

Jacob

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

Single Leg Press

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