Name: Playbook - Justin Howells - W1/D2 Legs & Abs
Uploaded: 2022-05-18T23:27:25.669Z
Duration: 45 min
Description: W1/D2 Legs & Abs

Day 2 - Legs & Abs A

1. Barbell back squat 4 x 6-8 
2. DB romanian deadlifts 3 x 8-10 
3. Single leg press 3 x 10-12 each leg 
4. Standing calf raise 4 x 15,12,10,8 
5. Hanging leg raises 4 x failure 
6. Balance ball crunches 3 x 15-30

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back 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

- Position foot midway on platform
- Lower slowly and push through your heel

Single leg press

- 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

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Balance ball crunches

W1/D2 Legs & Abs

Great Workout, looking forward to the program, day 1 completed

Daniel

Aaron

W1/D1 Upper

Jack

Eddie

Great workout today!  Chest and triceps are feeling big

Josh

W1/D3 Push

W1/D4 Pull

W1/D5 Legs & Abs

Jesse

W2/D1 Upper

W2/D2 Legs & Abs

These push days are excellent Justin!  Upper chest and arms feel pumped and swollen

W1/D2 Legs & Abs

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