Name: Playbook - Fit By Fousey - W1/D4 Legs
Uploaded: 2023-06-18T09:41:58.741Z
Duration: 60 min
Description: W1/D4 Legs

Zach

Couldn’t do all today, but I will ad the missed ones to tomorrow’s workout💪🏼

Edvards

Jeff

Francisco

Josef

What a good leg workout, I had to substitute the lying leg curl to kettle bell swings due to my gym not having the machine. Don’t skip leg day!

Boomable

Tyler Fullum

Day 4

- Leg Press
- Seated Leg Curl
- Leg Extension
- Lying Leg Curl
- Dumbbell Standing Deadlift

- Sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you (Make sure that you do not lock your knees)
- Your torso and the legs should make a perfect 90-degree angle
- As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle
- Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done

Leg Press

- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad
- Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees
- Then grasp the side handles on the machine as you point your toes straight and ensure that the legs are extended right in front of you
- As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees
- Keep your torso stationary at all times
- Hold the contracted position for a second
- Slowly return to the starting position as you inhale

Seated Leg Curl

- Select the desired resistance on the weight stack and insert the pin
- Adjust the seat so that the knees are directly in line with the axis of the machine
- Sit down and position your shins behind the pad at the base of the machine
- Take a deep breath and extend your legs as you flex your quadriceps
- As you lock out the knees, exhale to complete the repetition
- Slowly lower your feet back to the starting position

Leg Extension

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves)
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- Position your toes straight
- Curl your legs up, bringing your heels toward your glutes, as far as possible without lifting the upper legs from the pad
- Pause at the fully contracted position
- Lower the legs back to the starting position

Lying Leg Curl

- Stand tall, holding a dumbbell in each hand
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back up to starting position

Dumbbell Standing Deadlift

W1/D4 Legs

That burn felt so good, I like having a routine that feels good and hurts in the right way!

Derek Sosa

Luis

Widson

W1/D1 Chest & Triceps

Jason

Perfect workout for back and biceps. Not too much and not too less

Paul

W1/D2 Back & Biceps

Vaneet

Shoulders are burning and my lower abs 💪🏽

W1/D3 Shoulders

Magnus

Great workout! Just struggled on 1 set throughout the workout, went right back and finished that set 💪🏽

Rance

W2/D1 Chest & Triceps

Majed

I was genuinely getting comfortable with the weights from last week and would have continued with the same weight! 10-12-15 showed me that I got to keep pushing! What a killer workout! Let's get it!

W2/D2 Back & Biceps

W2/D3 Shoulders

Absolutely killer workout haven’t sweat like this in along time

Dash

W2/D4 Legs

Starting to see my chest pump even after the gym! Let’s get it!

W3/D1 Chest & Triceps

3rd week in with the Hulk. It burns but it feels good tho …is that weird haha 💪🏽

The burn in week three is such a good feeling, keeps me pushing to strive for the best results. Such an incredible app if you like a clear concise way to look at what you need to do! Personally love the logs to know where I'm at and how to step up to the next level. It's only going up from here! Let’s get it! Thank you Fousey!

W3/D2 Back & Biceps

Another great workout but I feel I took less rest time lol this time around 💪🏽

Upping my weights, feeling good! Week 3 just hit different with the work from the first two! Lets goo! Proud of everyone!

W3/D3 Shoulders

Never skip leg day! Good workout upping weights in week 3! Let’s goooo!

W3/D4 Legs

Great workout! Getting better and better day by day doing the in-out abs! Let's get it!

W4/D1 Chest & Triceps

The grind don’t stop! Keep pushing! 10-12-15 kills but upping weights and pumping. Results are fiya 🔥💪🏽

W4/D2 Back & Biceps

Omar

Gym grind don’t stop!!! I didn’t even realize that this is the second to last workout in the plan! Feeling amazing! Thank you Fousey! 💪🏽

W4/D3 Shoulders

Finished the Hulk program this month!!! I feel great ..:now on to the Spider-Man!!!!!!

Great couple weeks!! Seeing much improvement

I just finished the Hulk Plan, and I must say, it has truly transformed my body. Over the course of four weeks, I witnessed remarkable progress in muscle development, increased strength as I pushed heavier weights, and surprising improvements in my endurance. It's hard to believe what I achieved in such a short time. I genuinely believe that if you're looking for an effective fitness program, the FitByFousey program is a must-have. I wholeheartedly recommend it to anyone seeking fantastic results.

W1/D4 Legs

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