Name: Playbook - Josh Bailey - W1/D2 Leg Gainz
Uploaded: 2021-06-07T12:40:46.013Z
Duration: 60 min
Description: W1/D2 Leg Gainz

Was good. Needed something to gradually get back after surgery

It’s amazing really appreciate it brother

Kwanele

Darryl

Dashvin

Some videos have too much zoom and you can’t appreciate the entire correct form of the placing

Pedro

Can I have a substitution exercise for RDL but I feel my back more than my legs.

Alex

Quinn

Another successful night! My legs are Jello! Lol

Quency

Nathan

Zachary Ewing

Anonymous

Chekky

Sedrik

Martenis

Challenging!!!💪🏽💪🏽😤😤🔥🔥💦💦

Amy A. Gentry

Marcus

Michael

Barney Jackson

Sean

That's was crazzyyy work out . I gotta work more on legs that's for sure. Thanks bro

Alexandr

Ivan

Man that was a tough one towards the end great workout

Zach

moyo

Riquelvi

Paris

Travis

Ok I’m done with this….sike tbh this is one of the most challenging commitment I’ve ever made for my health. Let’s keep going!!!!

Curtis

Sorry tried to give 5 stars but it skipped right to this. Great app buddy.

Brent

Solid workout! You know it works when you have jelly legs by the end of it 😂🙌🏾

Toddy

Alfath

Francky

Love the goblets 🔥🔥🔥 FIRE
IG @_RYANDAVIS1

Ryan

Ralph

Definitely a great start to the 4 weeks!!!!

Jamal

Mike

Great workout 💪.. hard to walk now 😂😩😢

Faceless

This leg workout is designed to build muscle in the quads hamstrings and glutes. Be sure to challenge yourself with the maximum weight that you can handle on each set to build your legs.

-Standing in a shoulder-width stance with feet slightly pointed out, rest a loaded barbell across the back of your shoulders holding it with an overhand grip.

-Descend into a squat position by pushing your hips back and bending at the knee. At the bottom of the squat, pause, and then drive your hips upward bringing you back to starting position.

-Increase weight on each set to maximize strength gainz

Barbell Back Squat

-Stand tall in front of a long and clear walkway. Your feet should be hip-width apart, your chest up, and your core and glutes engaged. Take a big step forward with your left or right foot, lowering until both your knees are bent at 90° and your front thigh is parallel to the floor.

-Push off of the foot that’s in front, bring it and step straight into another forward lunge or back to a standing position. Make sure you keep your torso upright and core braced as you move.

Dumbbell Walking Lunges

-Start in a standing position with your feet wide apart and your toes pointing at 45° angles. 

-Hold a dumbbell or kettlebell at your chest, gripping one hand on either side of the handles. Bend your elbows so the goblet is positioned right at the center of your chest.

-Engage your core drop into a squat, bending at the hips and knees and sitting back. Keep your chest up and knees out. Keep lowering until your thighs are parallel to the ground, or even slightly below parallel if you have it in you. Then stand back up to the starting position. Make sure you don’t lift your feet off the ground or round out your lower back as you perform the squat.

Sumo Goblet Squats

Grab a pair of dumbbells and stand with your feet shoulder-width apart and toes forwards. Position the weights so that it’s over your shoelaces when you look straight down. 

Bend down and grab the bar with a slightly wider than shoulder-width grip, be sure to keep your back flat and shoulders over the dumbbells.

Once you have set the back, brace the core and push the hips back while maintaining a flat back. Keep the knees positioned over the ankles. 

At the top of the movement, contract the upper back, core, and glutes by flexing from the middle of the back to the buttocks (glutes). Repeat for repetitions.

Dumbbell RDL’s

-Set up the leg extension machine so the pad is at the top of your lower legs at the ankles. Your knees are at 90 degrees. 

-Place your hands on the hand bars. Lift the weight while exhaling until your legs are almost straight. Do not lock your knees. Keep your back against the backrest and do not arch your back.
Exhale and lower the weight back to starting position.

Leg Extensions

-Take a seat on the machine and place the balls of your feet on the platform with your toes pointed forward - your heels will naturally hang off. Position the base of quads under the knee pad and allow your hands to rest on top.

-Extend your ankles and release the safety bar.Lower the heels by dorsiflexing the ankles until the calves are fully stretched.

-Extend the ankles and exhale as you flex the calves.

Repeat for the assigned number of repetitions.

Seated Calf Raises

W1/D2 Leg Gainz

Good upper body workout!  Had to substitute some of the workouts but overall excellent pump!

Will

Dontrez

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moses jr

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Darrell Benson

W1/D5 Leg Gainz

My biceps would tear if I trained like this back to back. The muscle confusion is amazing.

W1/D2 Leg Gainz

Community

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