Name: Playbook - Ethan Ayache - W1/D3 Legs
Uploaded: 2021-12-31T16:19:06.911Z
Duration: 60 min
Description: W1/D3 Legs

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Bring your heels towards your glutes
- Engage your hamstrings as your raise
- Lower with a slow controlled movement

Leg curls

- Push your hips back as you come down 
- Go past parallel going down 
- Don’t raise your heels as you come down

Low squats

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff legged deadlift

- 12 should be done on each leg 
- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

W1/D3 Legs

I was always intimidating going to the gym because I truly didn’t know what I was doing most of the time. With Ethan’s program I feel confident when I walk in the gym, and feel the burn when walking out!

Kobe

Hard...but Day 1 is always hard. I feel great a couple of hours later and ready for more 🔥

W1/D3 Legs

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