Name: Playbook - Evan Johnson - W2/D6 LEGS
Uploaded: 2022-06-23T11:13:31.040Z
Duration: 45 min
Description: W2/D6 LEGS

Elvira

- 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

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

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

Standing calf raise

W2/D6 LEGS

Guillaume Nikuze

I’m sticking to these workouts. 1 hour per day & when I go can do more then I will.

Oswald Soutar

W1/D1 Shoulders & Arms

Matthew

W1/D2 Leg Day

Dylan

James

W1/D3 Back & Abs

Kyuande Johnson

W1/D5 Chest & Triceps

W1/D6 ARMS

W2/D1 LEGS (Hamstrings)

Øyvind

W2/D2 Back & Biceps

W2/D3 CHEST & Shoulders

Tray

ive done your workouts for a week and a half and they pretty much repetitive and boring. i feel like my legs get no love. pure upper 1day lower and its a weak lower day. going bavk to Julian Smith plan ✌🏽🕊

Joshua

W2/D5 ARMS

W3/D1 Back & Abs

Luke

W3/D2 Leg Day

W3/D3 Chest & Triceps

W3/D6 ARMS

W4/D1 Shoulders & Arms

W4/D2 LEGS (Hamstrings)

W4/D3 ARMS

Ruben Perello

W4/D5 Back & Abs

W4/D6 Chest & Triceps

W5/D1 Leg Day

Samantha

W5/D2 Back & Abs

W5/D3 Shoulders & Arms

W5/D5 CHEST & Triceps

W5/D6 ARMS

W6/D1 LEGS (Hamstrings)

W6/D2 CHEST & BACK

W6/D3 ARMS

W6/D5 SHOULDERS

W6/D6 LEGS

W7/D1 BACK DAY SS

W7/D2 CHEST & Triceps

W7/D3 LEGS (Hamstrings)

W7/D4 Shoulders

W7/D6 ARMS

W7/D7 Leg Day

I love the variety in your workouts 7 weeks in and still keeping it new.

W8/D1 Back & Biceps

W8/D2 Chest & Triceps

W8/D3 ARMS

W8/D4 LEGS (Hamstrings)

W8/D5 SHOULDERS

W9/D1 Chest & Triceps

W9/D2 Back & Abs

W9/D3 Shoulders & Arms

W9/D4 Leg Day

W9/D6 CHEST & Shoulders

W10/D1 LEGS (Hamstrings)

W10/D2 Back & Biceps

W10/D3 Shoulders & Arms

W10/D5 Chest & Triceps

W2/D6 LEGS

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