Name: Playbook - Frankie Dades - W4/D4 Leg Day/Core
Uploaded: 2023-01-16T20:27:10.667Z
Duration: 45 min
Description: W4/D4 Leg Day/Core

Richard

Chris

- 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

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Squat Superset

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

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

Dumbbell jumping squats

Hack Squat + Jump Squat

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

-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

- 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

- 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

W4/D4 Leg Day/Core

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

Anthony

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 !! 🔥🔥🔥

Hector Fortisescobar

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 !!!

W4/D4 Leg Day/Core

Community

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