Name: Playbook - Fraser Wilson - W4/D7 Legs & Core
Uploaded: 2021-10-06T11:22:55.763Z
Duration: 60 min
Description: W4/D7 Legs & Core

- Barbell Squats (work up sets) 4 x 10,8,6,4
- Barbell Squats 6 x 5-6 (max effort)
- DB walking lunges 4 x 14-16 steps
- Leg extensions 3 x 10, 5 with 2 sec static hold
- Lying hamstring curls 3 x 10
- Standing calf Raise 3 x 6-8, partials to failure, static hold 10 sec
- Seated calf raise 3 x 10-12, static stretch for 20 sec
- Single leg calf raises 3 x 12-15 (each side)

- Hanging leg/knee raises 3 x 10-15
- Cable crunches 3 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 (Max effort)

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Pulse 2x then come up
- Stepping forward and repeating on the opposite side

Dumbbell walking lunges

- 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

Lying leg curls

- 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

- Standing on one foot
- Push through the ball of your foot
- Engage your calf as you press up
- Complete desired reps then repeat on the opposite side

Standing single leg 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

- 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

W4/D7 Legs & Core

Joseph

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

W1/D1 Legs & Core

Live for the work up and work downs! Thanks Fraser!

Alejandro Sosa

That felt amazing! Can’t wait for the transformation.

Johnathan

W1/D2 Chest & LISS

Faceless

I love this program. Just wish there was upper/lower split for it. I want to hit legs twice a week.

Ace Kenway

Samir

W1/D4 Back & Core

Awesome workout! Didn’t have access to one of the machines but I made do with a substitute. Worked up a hell of a sweat!

Explain why we’re doin each movement. Why this amount of reps. Why doesn’t the next week change. Is this just for maintaining?

Cody Walter

W1/D5 Shoulders & Cardio

Frederico Delli Colli

You know if your arm kills after the workout

W1/D6 Arms

Wasn’t able to do one of the workouts due to the machine being out of order, but all in all a great workout. Got me sweating and tired.

Do you have any mods for a home gym setup for this workout?

Daniel

Can’t feel my legs but very good LMAOO! Ready for tomorrow’s workout 🤪🤪

Jose

W1/D7 Legs & Core

Mark

W2/D1 Chest & Cardio

Same set of exercises every single week 🙄

Oscar

Second week been hitting different 🔥🔥🔥

W2/D3 Back & Core

Good, but if would be if you include alternate exercises as well, in case anyone not comfortable with any exercise.

Ahad Raza

By including apple watch support and reps/weight log

Muzammil

W2/D4 Shoulders & Cardio

Awesome - you are saving my life one small step at a time.

Jason

Hey big fan of ur workout. I have been trying to loose belly fats, u got any tips???

Tenzin Soepa

W2/D5 Arms

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

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

W4/D7 Legs & Core

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