Name: Playbook - Eric Janicki - W3/D1 Legs 1
Uploaded: 2021-07-07T13:21:15.362Z
Duration: 45 min
Description: W3/D1 Legs 1

Nn some leg exercises that do no require barbell equipment

Mayson Buffington

1. Tempo Leg press 
5 sets. 10-14 reps with a tempo of 4 sec. Down, 4 sec. Up. :60 - :90 rest between sets

2. Triple Contraction Leg presses
5 sets of 10 reps. :90 rest between sets

3. Romanian Deadlift 
5 sets of 8-10 reps. :90 rest between sets

4. Goodmornings 
4 sets of 10-12 reps with a tempo of 3 sec. Negative, explode up :90 rest 
between sets

Burnout 
5. Barbell Front Squat 
:60 each set. :30 rest between sets

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

Tempo Leg Press

Triple Contraction Leg Presses

Romanian Deadlift

Good Mornings

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

Barbell Front Squat

W3/D1 Legs 1

Jon M.

W1/D1 Legs 1

W1/D2 Shoulders + Core

Alex

W1/D3 Back + Bi’s

W1/D4 Chest + Tri’s

W1/D5 Legs 2

W2/D1 Legs 1

Great, what are some good rear delt exercises or do you incorporate them later on in the program? Thanks dude

Jeff

Jean-Charles Marier

Caesar

W2/D2 Shoulders + Core

W2/D3 Back + Bi’s

W2/D4 Chest + Tri’s

Zoltan

Eric.. you always get 5 ⭐️⭐️⭐️⭐️

W2/D5 Legs 2

W3/D2 Shoulders + Core

W3/D3 Back + Bi’s

W3/D4 Chest + Tri’s

W3/D5 Legs 2

W4/D1 Legs 1

W4/D2 Shoulders + Core

W4/D3 Back + Bi’s

W4/D4 Chest + Tri’s

W4/D5 Legs 2

W3/D1 Legs 1

Community

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