Name: Playbook - Jeff Logan - W1/D1 Legs
Uploaded: 2021-10-12T03:36:03.598Z
Duration: 60 min
Description: W1/D1 Legs

Super Nyja

Loving the compound effect of stretch gains

Amazing workout with the bcaa included 💪🏿

Steven Mitchell

Justin

Christopher Ball

Winston Guy

It’s was good different no wonder if my forms where in point or if I just need to go harder

Bro, you inspire me so much! Greetings from Colombia

Juan Pablo Dominguez

Jahmaiki

Fire fire fire. Even better while listening to the podcast. Let’s get it. 🔥🔥🔥🔥🔥

Matthew

Terrail

Aimme

Jarrad

It was actually fun doing different variety of leg workout especially if you have that mind muscle connection. Overall a 10/10

Dagime

Difficult to keep up with rest periods but great start to programme 🤙🏽

Saul

Brutal and disrespectful 😂😂💯 Great challenge mentally and physically

Thomas Cervantes

Yo this was def a burner . My legs are on fire but I wouldn’t have it any other way.

Marquis Hardin

Tommy

Some of these exercises like the Jess person Squad that doesn't work for me that Jefferson Squad is stupid it's not a natural movement

Rasool

DeAndre

Intese and made ypu work for it. I call myself an advanced lifter but it made me work for it.

Dominick

Ryan

Day 1 using the app. Def 🔥. Looking forward to the challenge.

Joshua Richardson

Love this workout. Those Jeffersons are different,  gotta get used to those Haha, hitting the legs from all angles !
Follow for follow IG: @_ryandavis1

Fire workout 🔥🔥🔥 

@officialrobortiz

Nice app King. May God bless you 🙏🏿

Devon

Shit was good 
Good feeling after the practice 

From France 🇫🇷 @flacko_oog on ig jeff !

Victor

I added in another hamstring workout but overall this was a great workout! 👌

Isaiah

Wow! Finished sweeting all over the place…Man this is amazing!

One more thing Jeff I am trying to order supplements from Becomenutrition to Saudi Arabia but every time I purchase the order get cancelled. Also contacted them throw their email and IG account but no answer. 
Kindly find me solution 
Cheers mate!

Rakan

Darius

Gary

It was difficult but yet amazing, 
First day legs day that was hard for me. 
All love from Saudi Arabia!!!
Also if you can let me know about the reps for the lunges is it for each leg or 10 reps 5/5. 
Also the wight do you recommend increasing each weak?

Thanks,
Rakan

killer workout. walk like a king, train like a warrior. nbm❌

kole q

Shacare

Noah

Taqouya

Pre-work 

- Barbell backloaded squat 4 x 15
- Barbell sumos 4 x 12
- Barbell Jeffersons 4 x 10 (each side) 
- Dumbbell front elevated lunge 4 x 10 (each side)
- Dumbbell calf raises 6 x 20

Walk on a treadmill for 10 minutes at an incline of 5.0

10 min Incline treadmill walk

- Hanging from the bar, tuck your knees 
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Stability ball crunches

- the reps listed are per side 
- keep upper body square 
- turn hips, straighten your legs and raise them

Captains chair oblique raise

Pre-work

- 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 backloaded squats

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Barbell sumo Squat

- one hand in front of your body 
- one hand behind 
- make sure the weight is evenly distributed between your hands 
- keep chest up the entire time

Barbell Jeffersons

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Dumbbell front elevated lunge

- feet shoulder width apart 
- let your calf do the work 
- press up through balls of feet 
- flex calves at the top of the movement

Dumbbell calf raises

W1/D1 Legs

W1/D2 Arms & cardio

W1/D3 Cardio

W1/D4 Chest

Totally enjoyed it .. got through full sets of pull ups with form for first time. Cheers

W1/D1 Legs

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