Name: Playbook - George David III - W3/D5 Full leg day
Uploaded: 2023-07-31T20:00:11.378Z
Duration: 60 min
Description: W3/D5 Full leg day

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

Superset

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform
- 10 close/ 10 wide = 1 set

Leg press - low/narrow stance

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out with band

W3/D5 Full leg day

Angelo

W1/D1 Glutes

W1/D2 Upper body Push/Cardio

W1/D3 Glutes/Hamstring

W1/D4 Upper body pull/Cardio

W1/D5 Lower body

W2/D1 Full Leg Day

W2/D2 Upper Body Push

W2/D3 Glutes/ Hamstrings

W2/D4 Upper Body Pull

W2/D5 Glutes

W3/D1 Full leg day

W3/D2 Upper Body Push

W3/D3 Glutes/Hamstring

W3/D4 Fullbody

W4/D1 Full leg day

W4/D2 Upper Body Push

W4/D3 Glutes/Hamstrings

W4/D4 Upper Body Pull

W4/D5 Full leg day

W5/D1 Glutes

W5/D2 Back/Shoulders

W5/D3 Hamstrings/Glutes

W5/D4 Upper body

W5/D5 Glutes/ Hamstrings

W6/D2 Back/Shoulder

W6/D3 Leg Day

W6/D4 Chest/Arms

W6/D5 Leg day

W3/D5 Full leg day

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