Name: Playbook - George David III - W3/D4 Leg day
Uploaded: 2023-07-31T18:16:23.837Z
Duration: 60 min
Description: W3/D4 Leg day

- 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 engaging your hamstrings

Lying hamstring leg curls

Leg extension + Leg curl

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- 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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

W3/D4 Leg day

Willie

Isabel

I have been working out for 4 years, not so consistent but I workout about twice a week. 
This workout has me falling in love with fitness again! Thank you

Erika Menendez

W1/D1 Leg day

Falling in more in Love with doing upper body workouts. I love this workout!

Raven

W1/D2 Pull day

W1/D3 Push day

W1/D4 Leg Day

W1/D5 Chest/Back

W1/D6 Shoulders/Arms

W2/D1 Leg day

W2/D2 Push day

W2/D3 Pull Day

W2/D4 Leg Day

W2/D5 Shoulder/Arms

W2/D6 Chest/Back

Great Workout Love the variety and not having to think what my next workout will be

Rameses

W3/D1 Leg Day

W3/D2 Push Day

W3/D3 Pull Day

W3/D5 Chest/Back

W3/D6 Shoulder/Arms

W4/D1 Leg Day

W4/D2 Push Day

Great pull day workout! I added 1 to 2 extra sets to some of the workouts for a challenge.

W3/D4 Leg day

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