Name: Playbook - Gareth Sapstead - Legs (Low-Back Friendly)
Uploaded: 2022-06-29T13:19:49.824Z
Duration: 55 min
Description: Legs (Low-Back Friendly)

If you’ve an angry low back or even just want to give your low back a break (lots of deadlifts lately??) then here’s a workout that’ll blast and build your legs. A little abs at the end too, with the leg raises also helping “unload” your back a little. If you feel the need for extra core then feel free to sprinkle in one of the core bolt-on workouts.

Single-leg focus. 2 warm-up sets of 12-15 using a regular tempo, followed by 3 sets of 6-8 using a 4-second eccentric/lowering phase. If you don’t have the machine shown then a lying hamstring curl machine will work. Ideally one leg at a time. Clench glutes and brace abs, isolating knee flexion. Focus less on the weight and more on feeling the contraction through your hamstrings in the shortened/peak contracted position.

Accentuated Eccentric Hamstring Curl

4 second eccentric/lowering. Take a set or two to ramp up the weight for your 4 working sets. Reverse banded if possible. Your setup may vary depending on your style of hack squat. If you can’t reverse band then don’t worry.

Reverse Banded Hack Squat

“Drive knee forward over toe”. Focus on most of the weight being distributed to the forward leg - the back leg is in support only. Use a heel wedge if possible or if not then raise your heel with a small plate. Ideal setup is shown but modify as needed based on comfort and equipment you have.

Just two hard sets each leg. 0-1 reps in reserve.

Front Heel Elevated Split Squat

“Close the door behind you with your butt”. Focus on the hip hinge and finding that loaded stretch in your hamstrings as you hinge over. Keep your forearms pressed against your thighs as you drive your hips forward and pinch your glutes. If pull-throughs are uncomfortable for any reason then switch to back extensions (using a 45 degree hyper bench if possible).

Cable Pull-Through

Sit as upright as possible in the seat with hips flexed and not slouched over. Brace into the seat and hold down (use belt if available). Hard 2-second hold at the top of each rep and zero use of momentum. We’re using this to focus on the shortened position and peak contraction of the rectus femoris portion of your quads. Higher duration sets with shortened rest periods also create a lot of metabolic stress (it’ll burn!!!)

Leg Extension with Iso-Holds

To make them easier you may perform with bent knees. You may also use a captains chair/knee raise bench. Focus on using your abdominals by contracting them first to lift your legs above hip height. Pull pubic bone up towards rib cage. 

Tip: Practice engaging your lats by imagining that you’re trying to pull the bar down as you raise your legs.

Hanging Leg Raises

Legs (Low-Back Friendly)

NEW Shoulders-Dominant Push

Quads, Glutes & Hammies

Glutes & Hamstrings 6/4

Lats-Focused & Biceps 6/3

Traps / Rhomboids 5/31

Chest-Focused Push 5/30

Quads-Focused Lower

Chest-Dominant Push 5/23

Back (intensity techniques🔥)

Deadlifts | Quads | Hammies

Chest-Builder

Full Back | Biceps

Volume Quads | Hams | Calves

Shoulders | Triceps

High-Volume Back

Glutes | Hamstrings

Chest-Dominant Push

Width-Focused Back | Biceps

Hamstrings | Glutes | Light Quads

Back-attack (cables only)

Full Legs ‘n’ Core

Chest | Light Shoulders & Tri’s

Back Thickness & Biceps

No-ego Squats 🔥

Spicy Shoulders 🔥

“Feel it” Back & Bi’s

Quads-Dominant Lower

Upper Chest Focused “Push”

Width-Focused Back

Shoulders/Chest/Tri’s

High-Volume “PUSH” Day

Toasty Triceps

Quads-Focused 6/8

Legs (Low-Back Friendly)

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