Name: Playbook - Fraser Wilson - W2/D7 Legs & Core
Uploaded: 2021-10-06T11:22:55.718Z
Duration: 60 min
Description: W2/D7 Legs & Core

This was definitely a slayer!! This workout definitely 🅿️ushin 🅿️

Mark

Same set of exercises for the third week in a row! 
Although the exercises are effective, the training Is getting boring. 
Need to change the set / types of exercises here

Oscar

- Barbell Squats (work up sets) 4 x 10,8,6,4
- Barbell Squats 3 x 4 (RPE 9)
- Barbell squats (back off sets) 3 x 8
- Shoulder width leg press 4 x 8
- Leg extensions 3 x 10, 5 with 2 sec static hold
- Standing calf Raise 4 x 6-8, partials to failure, static hold 10 sec
- Seated calf raise 4 x 10-15, static stretch for 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 9)

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

Russian twists

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