Name: Playbook - Fraser Wilson - W5/D7 Legs & Core
Uploaded: 2021-10-06T11:22:55.785Z
Duration: 60 min
Description: W5/D7 Legs & Core

- Barbell Squats (work up sets) 5 x 8,5,3,1,1
- Barbell Squats 1 rep max (increase until you max)
- DB walking lunges 4 x 14-16 steps
- Leg extensions 4 x 10, 5 with 2 sec static hold
- Lying hamstring curls 4 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 3 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 (1 rep max)

- 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

W5/D7 Legs & Core

W1/D1 Legs & Core

W1/D2 Chest & LISS

W1/D4 Back & Core

W5/D7 Legs & Core

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