Name: Playbook - Justin Howells - W1/D2 Legs & Abs
Uploaded: 2022-02-17T13:43:38.560Z
Duration: 45 min
Description: W1/D2 Legs & Abs

Jared

My gym lacks some basic equipment so I had to do variations, but again, another great workout

Carson

Back squat
8@135
8@135
8@146
8@145

Db rdl
10@35
10@35
10@40
10@40

Single leg press
12@50 (all sets)

Enoch

5 stars not just for this workout but for the app itself! I believe you will never have a truly effective workout if you don’t have a plan for what lifts you’ll do that day. Knowing what lifts I’ll be hitting before I even walk into the gym sets me up for success! This app is exactly what I was looking for and I’m so excited that it’s finally here!

Chris

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 3 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

- 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

- 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

Christina

Perfect workout for a full week workout, short enough to get in and out, long enough to be sore as hell the next day 🤩🔥

Arth

Was an excellent challenge, great balance of workouts

W1/D1 Upper

Jonathan

Really enjoyed the variety of workouts this time. I enjoyed doing less sets with more workouts. It kept the workout from getting “boring”.

W1/D2 Legs & Abs

Community

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