Name: Playbook - Fraser Wilson - W2/D5 Legs/Core
Uploaded: 2021-11-15T17:37:32.602Z
Duration: 45 min
Description: W2/D5 Legs/Core

- Leg extensions 5 x 8-10 (Hit 10 normal the 5 with a 1 sec hold)
- Barbell squats 4 x 6-8
- Shoulder width leg press 4 x 8-10 (2 sec eccentric)
- Smith machine split lunges 3 x 8-10 (each side)
- Lying hamsring curls 5 x 8-10
- Stiff leg deadlift 4 x 8-10
- Standing calf raises 4 x 6-8 (Hit 6-8 controlled, partials to failure, 10 sec static hold)
- Seated calf raises 4 x 10-15 ( 1 sec hold at stretch and at contraction)

- Hanging leg raises 4 x 10-15
- Cable crunches 3 x 15-20
- Ball pull ins 3 x 15

- 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

- 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

- 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

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Smith machine Bulgarian split squat

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Lying leg curls

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff legged deadlift

- 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

- 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 hands in push up position and lower shins on top of ball
- While keeping your back straight, pull your knees in to your chest
- Allowing the ball to roll forward under your ankles
- Straighten your legs, rolling the ball back to starting position

W2/D5 Legs/Core

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