Name: Playbook - Jeremy Potvin - W1/D4 Legs
Uploaded: 2022-01-28T20:25:20.624Z
Duration: 45 min
Description: W1/D4 Legs

Big Mo

Marc

The work outsets and reps don't seem consistent within week 1, not sure if that's on purpose. Also no notes and pre set categories for reps and sets like I see in other workouts. I also have seen duplicate exercises in the same workout and not sure if that's meant to be. Workouts need more detail

Kelly

Roberto

Gerald Gray 

Omkar

Legs

- Leg extension - 3 ramp up sets / 1 working set / 1 drop set
- Leg press - 3 ramp up sets / 1 working set / 1 drop set
- Single leg curl - 3 ramp up sets / 1 working set / 1 drop set
- Squats - 3 ramp up sets / 1 working set / 1 drop set

*Ramp up sets: 12-15 reps light weight, gradually increasing weight with each set
*Working sets: 15-20 reps
*Drop sets: Start at your working set and perform until failure, then reduce weight by 50% and perform until failure

- 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

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press

- Positioned on the hamstring curl machine adjusted to you
- Curl the weight using your hamstring, bringing your heel toward your glute
- Pause at contraction then slowly lower the weight to staring position
- Complete desired reps then repeat on the opposite side

Single leg hamstring curl

- 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

W1/D4 Legs

Not bad at all. I’m not used to just doing one body part at a time. Nice change up.

John

Kale Galeano

W1/D1 Shoulders

Agnieszka

Not bad.  I wish we could add more to these workouts on the log. I also incorporate abs.

W1/D2 Arms

Jason

Jennie

Abhishek

W1/D3 Back

perfect I had to eliminate certain exercises I have pain in my shoulder it's not because of this workout but I hurt myself a few weeks ago unfortunately

W1/D4 Legs

Community

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