Name: Playbook - Joey Schultz - W7/D5 Friday (2nd Leg Day)
Uploaded: 2022-03-29T22:52:46.802Z
Duration: 110 min
Description: W7/D5 Friday (2nd Leg Day)

Erik

Part of any good physique is having good legs, another big compound and auxiliary day.

Roll out quads, hammies, IT band, back, and inner quad.

Foam Roll Warmup

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

-Slowly increase weight each set
- LAST SET drop set

Conventional deadlift

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- 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 - low/narrow stance

- Start with a feet close together (close 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- Close stance

1/2 super set- Legs

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - Wide

-Begin with kettlebell in both hands- Step forward with the first foot and lower until both knees are 90 degrees- Push through the front heel and stand back up to starting- Repeat with the opposite foot

KB alternating lunges

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

2/2 Leg Superset

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Stay at 70 RPMs on the bike for the duration of the workout

Cycling Bike

W7/D5 Friday (2nd Leg Day)

It was great love the last one is till failure

Mauricio Caudillo

Jared Wolfe

Really great, looking forward to the rest of the program and the gains I’ll make.

Ben Force

W1/D1 Monday (Chest and Shoulders)

Brutal leg workout but definitely enjoyed it!

Micheal Ray

Cant wait for these stalks as legs to grow 😂

Brandon Horowski

W1/D2 Tuesday (LEGS)

Solid workout!! My lats were on fire. Felt like I was walking out the gym with wings.

Cody

W1/D3 Wednesday (Back day)

W1/D4 Thursday (Bicep and Triceps)

TayAndre

W1/D5 Friday (2nd Leg Day)

W1/D6 Saturday (2nd Chest Day)

W1/D7 OFF DAY

Alysse

Chance

W2/D1 Monday (Chest and Shoulders)

W2/D2 Tuesday (LEGS)

W2/D3 Wednesday (Back day)

James Nguyen

Aaron

W2/D4 Thursday (Bicep and Triceps)

W2/D5 Friday (2nd Leg Day)

W2/D6 Saturday (2nd Chest Day)

W2/D7 OFF DAY

W3/D1 Monday (Chest and Shoulders)

W3/D2 Tuesday (LEGS)

W3/D3 Wednesday (Back day)

W3/D4 Thursday (Bicep and Triceps)

W3/D5 Friday (2nd Leg Day)

W3/D6 Saturday (2nd Chest Day)

W3/D7 OFF DAY

W4/D1 Monday (Chest and Shoulders)

Killer leg workout!! 🔥🔥 f*** that felt good

W7/D5 Friday (2nd Leg Day)

Community

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