Name: Playbook - Holly Barker - W1/D5 Legs/Abs
Uploaded: 2021-11-24T03:15:22.488Z
Duration: 45 min
Description: W1/D5 Legs/Abs

Day 5 – Legs/Abs for strength

- Hamstring Curl 3 x 10-12
- Squat 3 x 10-12

- DB Lunges 3 x 10-12 (each side)
- Leg Press 3 x 10-12

- Sumo Squat 3 x 10-12
- Glute Cable Kick Backs 3 x 10-12 (each side)

- Cable Crunch 3 x 10-12
- Decline Sit Up 3 x 10-12

- 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

- 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

Smith squat

Superset

- Standing in a staggered stance with a dumbbell in each hand
- Lower down until both knees are bent to 90 degrees
- Extend your legs to stand up
- Complete desired reps then repeat on the opposite side

DB lunge

- 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

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat

- Attached to the cable machine at the foot or ankle 
- Hinge forward until your torso is parallel to the floor
- Kick your leg back and up engaging your glute
- Lower with control
- Complete desired reps then repeat on the opposite side

Glute cable kickback

- 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

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

W1/D5 Legs/Abs

W1/D1 Legs

W1/D2 Back/Shoulders/Abs

W1/D3 Plyo

W1/D4 Arms/Shoulders

W2/D1 Legs

W1/D5 Legs/Abs

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