Name: Playbook - Jack Santini - Legs 1 WEEK 4
Uploaded: 2021-10-25T07:53:55.425Z
Duration: 70 min
Description: Legs 1 WEEK 4

Warmup:

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

- 70% of your max
- RPE 9
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

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- 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

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

Legs 1 WEEK 4

Chest and Back day 1 WEEK 1

Legs 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

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 4

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