Name: Playbook - Jeremy Park - Wednesday: Legs & Abs
Uploaded: 2023-09-03T20:51:29.912Z
Duration: 75 min
Description: Wednesday: Legs & Abs

Dexter

Jules

David

Tash

Hamad

Sharn

It was a solid workout. Haven’t workout for 6 months so it was a good start.

Julian

Hessa

Josh

Jade

Tyler

Stephon

kris

It’s hard but very nice ! I love it !!!

Yancy

My legs are dead that’s all I got to say

Jared

My legs and calves are Uber sore and my abs feel great 💯🔥🔥

Jonathan

Kevin

Pretty fuego bro ! 🔥 I’m dead right now

Juan Perez

Taka

had me struggling to walk out of the gym ,amazing workout

Jeremy 

10/10 workout 

That ab finisher kills💀😂

Bradley Thursam

Victor

Tomas Gutierrez

clarence

Leg day always the worst part of the week 😅💪🏼

Alvaro

Jackson Nobles

gabriel cumbe

It’s pretty intense for my first day but I loved it

Karam El Merhebi

Richard

Santiago

Michael Higa

Anthony

Carlos

Hubert

Kristoffer Næss

Caleb

Focus: Lower Body
- legs are super important for a proportional physique 
- bigger your legs the bigger your upper body can be
- going for strength at the beginning then higher reps

Focus: Legs
- squats are the best for leg growth
- sit back into the squat and push your knees outward on the way up
- focus on your form 
- keep your back locked and core tight
- increase the weight each set

Back Squat

Focus: Lowerbody 
- feet a little wider than shoulder width
- press through your heels
- power reps
- increase the weight each rep
- last set drop the weight and rep it out

Leg Press

Focus: Hamstrings
- my favorite exercise to target the glutes and hammys
- grip the bar shoulder width
- reach down slightly past your knees
- keep the knees locked 
- flex the glute and hammys at the top
- stick with same weight each set
- following week increase the weight you used

Curl Bar Stiff Leg Dead Lift

Focus: Quads
- a great quad loaded exercise
- feet shoulder width apart
- push the knees out on the way up
- flex quads at the top
- pumping out reps

Goblet Squat

Focus: Lower Body
- grip dumbbells and take a step backwards lowering the knee 1 inch off the ground
- you will feel it in your hammys on the down and quads on the up
- really great full lower body developer
- each leg gets 10 reps per set

Reverse Lunge

Finishing off the workout with abs. We want to continue to test our core. Strong core will ultimately help you be strong in all your lifts.

Focus: Core
- support yourself in a high plank
- drive knee’s towards your chest

Mt. Climbers

- keep your hands high above your head
- perform a full crunch
- keep the core tight the entire time
- breathe out at the top

Wednesday: Legs & Abs

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