Name: Playbook - Fraser Wilson - W1/D1 Legs & Core
Uploaded: 2021-10-06T11:22:55.668Z
Duration: 60 min
Description: W1/D1 Legs & Core

Abit challenging lol. Coming back from a broken leg so it was abit intense for me

Kanan Clark

Great! I didn’t have access to one of the machines at my gym, but I found a work around. Excited for tomorrows workout!

Cailean

Petar

Killer workout, definitely excited for this journey🤙🏽

Mark

Nelson

Some of the exercises require equipment which I don’t own so we should be able to switch those exercises up for some other alternatives

Taksh

Are there some at home dumbbell modifications for ones that require certain machines?

Daniel

Everything was good I just didn’t have the equipment for leg presses

Ethan

Gabriel

Byron

Muzammil

💀😅Well my legs for sure will be sore the next two days. Killer Work out.

Michael Erichsen

Richard

Very Good but is there an alternative for bell bar squats?

Fabian

Fernando

It was great. Got in a good sweat and I’m breathing hard! Thank you!

Michele

Ahad Raza

Yahya Alshammari

The program is excellent but if there was an explanation of “work up & back off” and whether there’s increase or decrease in the weight, that’s gonna be perfect. Keep going 💪🏼🔥

Malik

Andy Phan

Andrea

It was pretty good I liked it maybe just more variety of machines.

Anthony

Rhys Cornes

I feel good. First time going with a plan..let's wait for the results

Ahmed

It was awesome! These are new exercises for me so they motivated me even more. I replaced the barbell with dumbbell squats. Im looking forward to tomorrow's gym session 💪

Victor

Jesus G

Trent Davis

- Barbell squats (work up sets) 5 x 10,8,8,6,6
- Barbell Squats 3 x 6 (RPE 8)
- Barbell Squats (back off sets) 3 x 12
- Shoulder width leg press 4 x 12-15
- Leg extensions 2 x 10
- Standing calf raises 3 x 6-8 + partials to failure + static hold 10 sec
- Seated calf raises 3 x 10-15 + static stretch 20 sec

- Hanging leg/knee raises 3 x 10-15 
- V-ins 2 x 15-20
- Russian twists 2 x 15-20

- 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 squats (work up sets)

Barbell squats (RPE 8)

Barbell squats (back off sets)

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

Leg Press

- 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

- Push through the balls of your feet
- Engage your calves as you lift up
- Lower and stretch the calves

Standing calf raise

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

Seated calf raise

- 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

Hanging leg raises

- With your body in a V-sit, bent at the knees
- Crunch your knees in

V-In ab crunches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

W1/D1 Legs & Core

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W1/D1 Legs & Core

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