Name: Playbook - Frankie Dades - W3 Day 3 - Legs/Core
Uploaded: 2023-01-16T20:27:10.611Z
Duration: 45 min
Description: W3 Day 3 - Legs/Core

Chris

Hector Fortisescobar

- 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

- Hold dumbbells at sides and keeping chest up
- Squat down and explode up squeezing quads at the top

Dumbbell jumping squats

Squat Superset

Narrow stance - 10 reps
Shoulder width stance - 10 reps
Wide stance - 10 reps

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow stance

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

Leg press - mid stance

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

Leg press complex

- Begin with dumbbells shoulder width apart
- Lower the dumbbells to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff legged deadlift

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a dumbbell
- Repeat for desired reps

DB heels elevated narrow stance goblet squat

Stiff Leg DL + Goblet Squat

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

Dumbbell bulgarian split squat

10 reps with toes pointing out, 10 reps with neutral stance, 10 reps with toes pointing in

- 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

Leg extension Complex

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- With your arms extended holding the weight overhead
- Lift your shoulder blades off the floor then lower back down
- Keep your core engaged

Weighted overhead crunches

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

Core circut

W3 Day 3 - Legs/Core

Let’s be real this ain’t a 45 min workout

Anthony

Richard

W1/D1 Day 1 - Chest + Tris

Austin

Those last 2 bicep exercises were rough 🔥

Day 2 in the books, got the best back and bi pump with this workout 😤

Bryan

W1/D2 Day 2 - Back + Bis

Steven

Was good but hard legs felt the jumping squats

All I have to say… this leg day is no joke! LFG 💯

W1/D3 Day 3 - Leg Day

W1/D4 Day 4 - Full body + core

Shoulders burned after this great workout

Jesse

W1/D5 Day 5 - Shoulders

W1/D6 Day 6 - Power Day

W1/D7 Day - 7 Rest day

W2/D1 Day 1 - Chest/Tris

Another day !!! GO ONE MORE !! 🔥🔥🔥

W2/D2 Day 2 - Back/Bis

W2/D3 Day 3 - Leg Day

W2/D4 Day 4 - Bodyweight + Core

W2/D5 Day 5 - Shoulders

W2/D6 Day 6 - Power Day

W2/D7 Day 7 - REST DAY

W3 Day 1- Chest/Tris/Core

Dam Frankie 5’s 🔥🔥 GO ONE MORE !!!

W3 Day 3 - Legs/Core

Community

More workouts from Frankie Dades