Name: Playbook - Justin Howells - Phase 1 Legs & Abs #2
Uploaded: 2022-06-20T14:20:40.310Z
Duration: 75 min
Description: Phase 1 Legs & Abs #2

Legs & Abs #2

Hack Squat 4 x 6-12
DB RDL 4 x 6-12
Leg Ext 4 x 10-20 each leg
Leg Curl 4 x 10-20
Standing Calf Raise 5 x 20,15,12,10, 8
Superset:
Hanging Leg Raise 4 x failure
Cable Crunch 4 x 15-20

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

Hack squat

- Start with db’s in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending 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

DB Romanian deadlifts

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- 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

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- 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

Phase 1 Legs & Abs #2

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