Name: Playbook - Frankie Dades - W4/D2 LEGS/CORE
Uploaded: 2023-05-01T01:00:42.134Z
Duration: 60 min
Description: W4/D2 LEGS/CORE

Jordan

- 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

Do a set of walking lunges with weights. Drop the weight immediately once finished and do a set of lunges with just body weight

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell/KB double walking lunges

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

Lunge SuperSet

- Position foot midway on platform
- Lower slowly and push through your heel

Single leg, leg press

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

Dumbbell bulgarian split squat

- 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
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Leg superset

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

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

Seated calf raise

- 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

- Place hips on pad
- Legs remain bent as the torso descends
- Legs extend to initiate the ascent
- Core remains braced
- Complete when both hands touch the foot pad

GHD situp

- Sit on tail bone
- Elevate Legs and Back
- bring knees to chest and then straighten

Core pulse ups

Core circut

W4/D2 LEGS/CORE

Wow rough shows how out of shape I am love it

Mitchell

W1/D1 Easy Run + Chest/Tris/Core

Rough but got through it! Great workout 👌🏼

Cristian

W1/D2 LEGS

W1/D3 Easy Run + Back/Bis

W1/D4 Shoulders/Core

W1/D5 LONG RUN

W2/D1 Easy Run + Chest/Tris

W2/D2 LEGS/CORE

W2/D3 Speed work/Back/Bis

W2/D4 Easy Run + SHOULDERS/CORE

W2/D5 LONG RUN

Great workout. Love how these workouts progress in intensity every week.

W4/D2 LEGS/CORE

Community

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