Name: Playbook - Jeremy Potvin - W2/D4 - Legs
Uploaded: 2022-02-10T21:03:07.717Z
Duration: 90 min
Description: W2/D4 - Legs

Different Leg workouts 

The following exercises should go as listed below - 
2-3 ramp up sets / 2-3 working sets / 1 drop set 

-Leg extension
-Hip abductions 
-Hack squat
-Wide & high stance leg press / Superset with narrow & low leg press (10-15 reps / 8-12 reps)
-Seated hamstring curl
-Leg extension (Raised butt to feel like sissy squat)

*Ramp up sets: 12-15 reps light weight, gradually increasing weight with each set
*Working sets: 8-12 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
- Raised butt to feel like sissy squat

Leg extensions

Hip abductions

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

High/wide stance (10-15 reps)

- Place your feet in a high and wide stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Low/narrow stance (8-12 reps)

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - high/wide and low/narrow stance

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

W2/D4 - Legs

Andrew

Gerald Gray 

Awesome workouts. It would be very helpful if we can log weight for each set.

Stupendous7783

W1/D1 Back

Insane chest pump!! Great workout/intensity is 100% there, no joke workout 💪🏼💪🏼💪🏼 so much blood In my chest 😅

efrain

W1/D2 - Chest

Biceps were definitely hurting after this one 😂

Larry

W1/D3 - Arms

W1/D4 - Back

Amazing information very important stuff in here !

Waqas

W1/D5 - Rest day (supplementation video)

Walter Hightower

W1/D6 - Shoulders

W1/D7 - Chest

W2/D1 - Back

W2/D2 - Shoulders

Absolutely mental loved it and felt the muscle the hole time💪

W2/D4 - Legs

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