Name: Playbook - Justin Howells - W1/D2 Legs & Abs
Uploaded: 2022-05-17T22:12:33.278Z
Duration: 45 min
Description: W1/D2 Legs & Abs

Ryker Marshall

Awesome! I love your program, looking forward to your advanced routines!!

Day 2 - Legs & Abs A

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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet 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

I felt my muscles very good with this workout. I want to complete whole plan

Edwin

Arth

W1/D1 Upper

Stephanie

W1/D3 Upper

Alternatives to the abductor/adductor machine exercises would be appreciated.

Richard

W1/D4 Legs & Abs

W2/D1 Upper

W2/D2 Legs & Abs

W2/D3 Upper

W2/D4 Legs & Abs

This one is such a great quick and easy, before work routine! Love it!

W1/D2 Legs & Abs

Community

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