Name: Playbook - Ethan Ayache - W2/D4 Legs
Uploaded: 2021-12-31T16:19:06.938Z
Duration: 60 min
Description: W2/D4 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

- 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

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

Low squats

- Keep your chest up holding db’s by your sides 
- Step forward and bring your back knee down 
- Step forward

Db double walking lunges

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

W2/D4 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 🔥

W2/D4 Legs

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