Name: Playbook - Jarrett Stod - W3/D6 Weight loss - Legs
Uploaded: 2021-12-15T17:30:00.870Z
Duration: 60 min
Description: W3/D6 Weight loss - Legs

James Nguyen

- Barbell back squat 4 x 8 
- Leg extensions 3 x 12
- Hamstring curl  3 x 12
- Barbell RDL 4 x 10 
- Double dumbbell walking lunge 3 x 12 each leg
- Db goblet squat 3 x 10
- 20 minute stair master

- 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

- 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 your hamstrings

Hamstring curls

- Slowly lower the bar with a slight bend in your knees, hinging 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

Barbell RDL

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

DB double walking lunges (12 each leg)

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

Stairmaster

W3/D6 Weight loss - Legs

Tori

Traded like two workouts! But overall it was greattt👍🏽

Royalty

Jordan

W1/D1 Weight loss - Push day

I wish that there was a alternative exercise for like the pull ups as I just started my weight loss/ workout journey and am unable to do a pull up quite yet. But other thank that it’s a great workout.

Austin

🏡 Sue Sutton-Ludwig CRS Remax Concepts. Sutton

W1/D2 Weight loss - Pull day

Worked every muscle of the leg. I couldn't end it with the stair master since that was taken. End up doing air squats and pistol squats.

One of the best workouts I’ve done in a while.

Abby

W1/D3 Weight loss - Leg day

W1/D4 Weight loss - Chest + Back day

Stair climber is still kicking my butt. But I’m loving this program!

I like cycle 1 so far, working every muscle part. Great shoulder + arm work out.

W1/D5 Weight loss - Shoulders + Arms

Digging the leg workout and ending it with 20 mins on the stair master.

W1/D6 Weight loss - Legs

W2/D1 Weight loss - Push day

W2/D2 Weight loss - Pull day

This day is always my kryptonite. The last thing I want to do after legs is the stair master 😅 but it’s so worth it! My legs and booty are getting so strong!

W2/D3 Weight loss - Leg day

Did this workout on 06/10. The great combo between the two muscle groups.

W2/D4 Weight loss - Chest + Back day

W2/D5 Weight loss - Shoulders + Arms

W2/D6 Weight loss - Legs

W3/D1 Weight loss - Push day

W3/D2 Weight loss - Pull day

W3/D3 Weight loss - Leg day

This program has seriously been amazing 🤩

W3/D4 Weight loss - Chest + Back day

Great Sunday shoulders + arms workout 💪

W3/D5 Weight loss - Shoulders + Arms

W4/D1 Weight loss - Push day

Great pull workout in the time of rush hour at the gym.

W4/D2 Weight loss - Pull day

W4/D3 Weight loss - Leg day

I like working out the 2 muscle parts chest and back. Great exercise choices.

W3/D6 Weight loss - Legs

Community

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