Name: Playbook - Jack Santini - Legs 1 WEEK 1
Uploaded: 2021-10-25T07:46:34.825Z
Duration: 90 min
Description: Legs 1 WEEK 1

Warmup:

Bodyweight lunges: 20
High Knees: 30 seconds
Camel walk: 10

- With your arms extended laying on the floor face down 
- Raise your upper body

Floor overhead back extensions

- 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 back supported and weight on your hips
- Bend knees to 90 degrees
- Raise hips towards the ceiling and engage glutes

Weighted hip trusts

- 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

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Legs 1 WEEK 1

Chest and Back day 1 WEEK 1

Arms + shoulders 1 WEEK 1

Chest and Back Day 2 WEEK 1

Legs Day 2 WEEK 1

Arms + Shoulders 2 WEEK 1

Chest and Back Day 1 WEEK 2

Legs 1 WEEK 2

Arms + Shoulders 1 WEEK 2

Chest + Back 2 WEEK 2

Arms + Shoulders 2 WEEK 2

Legs 2 WEEK 2

Chest + Back 1 WEEK 3

Legs 1 WEEK 3

Arms + Shoulders 1 WEEK 3

Chest +Back 2 WEEK 3

Legs 2 WEEK 3

Arms + Shoulders 2 WEEK 3

Chest + Back 1 WEEK 4

Legs 1 WEEK 4

Arms + Shoulders 1 WEEK 4

Chest + Back 2 WEEK 4

Legs 2 WEEK 4

Arms + Shoulders 2 WEEK 4

Max Bench WEEK 5

Max Deadlift WEEK 5

Max Squat WEEK 5

Legs 1 WEEK 1

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