Name: Playbook - Gabe Souza - Wednesday: Legs & Abs
Uploaded: 2021-10-22T15:32:00.117Z
Duration: 60 min
Description: Wednesday: Legs & Abs

Thakshitha

devante

Good for a first try! Thank you for the routine!

Wan  Zafran

My lower body feels like spaghetti right about now ! Thank you for this workout. I feel great overall!

Jasmine

Focus: Legs & Abs 
- Control the weight and squeeze the muscle being worked out at the top of each rep for a second or two.
- Slow down your reps and focus on the squeeze. 
- Focus on mind muscle connection!

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

- Begin with feet together
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up

Narrow squat (bodyweight)

- 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 back squat

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

DB alternating lunges

- Place feet higher on the platform
- 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 (glute focused)

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

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

Seated calf raise

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-up

Wednesday: Legs & Abs

My first time with you programe was good 👍👍

Maynor

Good workout! Fast and really easy to use

Mariano

Providing more details about the goal to achieve in this workout plan.
Also, provide information about whether it’s a advanced level or not.

Ailton

Monday: Chest & Triceps

Alethea salt

Hector

Hey Gabe! Workout is amazing. I just have a question, every week is different or it stay the same?

Tuesday: Back & Biceps

Denise Aguiar

Thursday: Shoulders & Abs

I feel like I wasn’t doing something right before but when I completed this workout the pump looked amazing and I knew your program would work. Thank you man!

Wednesday: Legs & Abs

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