Name: Playbook - Justin Howells - Phase 1 Legs & Abs #1
Uploaded: 2022-06-20T14:20:40.215Z
Duration: 75 min
Description: Phase 1 Legs & Abs #1

Legs & Abs #1

Deadlifts 4 x 4-6
Leg Press 4 x 6-10
Split Squat 4 x 8-12
Leg Curls 4 x 10-15
Seated Calf Raise 5 x 20,15,12,10, 8
Superset:
Decline Leg Raise 4 x failure
Decline Oblique Crunch 4 x 10-15 reps each side

- 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

Conventional deadlift

- 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 - sumo stance

-Keep a slight bend at the front knee- Come straight down until your reach shin height - Pull back up

DB bulgarian split squat

- Keep hips pressed against the pad
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Lying hamstring curls

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

Seated calf raise

- Start with your head at the top of the decline bench
- Hang on to the bench 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Decline leg raises to hip raises

- With head positioned at a decline 
- Hold weight at your chest and curl your body up, & bring your elbow to the opposite knee
- Come down with a controlled movement
- Repeat alternating sides

Phase 1 Legs & Abs #1

More workouts from Justin Howells