Name: Playbook - Jeff Logan - W2/D1 Legs
Uploaded: 2021-10-12T03:57:23.638Z
Duration: 60 min
Description: W2/D1 Legs

Super Nyja

Justin

Some days showing up is all you can do and all you need to do.

Terrail

Jarrad

Christopher Ball

Another good workout can't only feel the progress coming in...

Dominick

Darius

Rakan

The workout got intense real quick! I really enjoyed it though, great workout program overall🔥

Fernando

Incredible. Week 2 of build program hit me like a bag of bricks.

Nick

Fuckkk my legs burn 💪🏽...thanks so much Jeff

Alexander Ram

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

W2/D1 Legs

Loving the compound effect of stretch gains

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

W2/D1 Legs

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