Name: Playbook - Josh Bailey - W3/D2 Leg Gainz
Uploaded: 2021-06-07T12:42:29.742Z
Duration: 60 min
Description: W3/D2 Leg Gainz

King

Walking will be a challenge in a few days.

Darrell Benson

Alain

Darryl

Devonte Cleveland

Rodney

Jade

Sedrik

Alex

Amy A. Gentry

The leg day I’ve been anticipating!!!! 😩😅😭🥺

Barney Jackson

Toddy

Francky

Great workout, legs gonna be sore next few days, love it.
IG @_RYANDAVIS1

Ryan

Alexander

Faceless

Great workout and amazing burn!!! 💪🏾

Jamal

Juan

Gabe

Riquelvi

Gerald Gray 

Joshua

Mike

Sirgae Jewell

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.

-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.

Leg Press

-Load some weights onto your barbell and place it securely on your upper trapezius. 

-Start from a standing position with your feet roughly hip width apart, your chest held high, and your back straight.

-With your left foot straight in front of you, step back with your right foot and lunge down until your right knee touches the ground. In this position, your left knee should be directly over your left ankle.

-Next, drive upwards in a controlled fashion to the standing position, do the same with the other leg and lastly do a squat.

-Repeat this motion for your desired number of reps. Feel free to alternate legs or complete one side at a time

-All three movements equals out to 1 rep

Barbell Reverse Lunges to Squat

-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

W3/D2 Leg Gainz

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.

W3/D2 Leg Gainz

Community

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