Name: Playbook - Josh Bailey - W2/D5 Legs Volume
Uploaded: 2021-06-07T12:42:02.239Z
Duration: 60 min
Description: W2/D5 Legs Volume

Darrell Benson

Darryl

Still can feel it after couple of days 🔥🔥

Nathan

Amy A. Gentry

2nd leg 😩 day but a great way to kick off the weekend!!!

Barney Jackson

Samuel

OMG!!!!!! Challenging. The hip thrusts were tough.

Ryan

Alexander

Faceless

Riquelvi

Brandon

Gerald Gray 

Joshua

Mike

Adrian

This volume leg workout will either have more sets or repetitions so be prepared to add weight as reps decrease or work with a comfortable but still challenging weight to do 15-20 reps with

These types of workouts help you put on more muscle in a faster amount of time because you are overloading the muscles

Step up to the rack and rest the bar on the meaty part of your upper chest. The bar should be close to your neck, but not touching it.
Now you'll grip the bar. Elbow placement and proper grip are key. Place your fingers under and around the bar, so that the elbows lift forward, up, and away from the body. The hands are placed shoulder-width apart. Try to get your elbows up to bar height throughout this move. If you can, use all four fingers under the bar, but you'll notice that this requires substantial wrist flexibility. If you can't get all four fingers under the bar, just place two fingers (forefinger and middle finger) under the bar.
Puff up your pectoral (chest) muscles so that there is no pressure on your fingers. At no point do your fingers support the bar. With a good upright spinal position and a lifted chest, the chest supports the bar. The fingers simply keep the bar from rolling forward.
Now uncrac the bar and step back away from the rack. Place feet a bit wider than hip-di

Barbell Front Squats

-Brace your abdominal muscles and push the platform away with your heels and forefoot. Your heels should remain flat on the footplate. The front of your foot or toes should never be used exclusively to move the pad forward.

-While exhaling, extend your legs and keep your head and back flat against the seat pad. Extend with slow control rather than with an explosive movement.

-Pause at the top of the movement. Do not lock out your knees and ensure that they are not bowing out or in.

-While inhaling, return the footplate to the starting position by gradually bending the knees. Keep the feet and back flat throughout.
If you have never done leg presses before, start modestly with three sets of 10 leg presses. You can advance from there as you build strength.

Single Leg Leg Press

-Stand with your feet wider than shoulder-width apart, and your toes pointing out at a 45° angle, rather than straight ahead.

- Bend at the hips to lower and grab the bar. 

-Opt for whatever grip you normally use for a deadlift, whether that's overhand or a mixed grip, with one underhand and one overhand.

Sumo Deadlifts

-Start with your feet directly under your hips. Step your right foot wide to the side coming into a lunge with your left fingers touching your right foot.

-Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.

-Complete two sets of 10 on each side.

Alternating Lateral Lunges

-Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.

-Hold your bridged position for a couple of seconds before easing back down.

-Aim for two sets of ten bridges, two to three times a week, either as part of a wider bodyweight workout or on their own, if all you really care about is your derrière

Glute Bridge (from bench)

-Hold weights of the same size at your sides with your arms slack.

-Spread feet shoulder-width apart, then slowly raise your heels, keeping your knees extended (but not locked). Pause for one second.

-Slowly lower your heels back to the ground.
Repeat 10-30 times.

Standing Calf Raises

W2/D5 Legs Volume

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

Will

Dontrez

W1/D1 Chest Gainz

Was good. Needed something to gradually get back after surgery

It’s amazing really appreciate it brother

Kwanele

W1/D2 Leg Gainz

W1/D3 Back Gainz

moses jr

W1/D4 Shoulder Gainz

W1/D5 Leg Gainz

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

W2/D5 Legs Volume

Community

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