Name: Playbook - Justin Howells - W1/D3 Legs & Abs
Uploaded: 2022-02-16T13:51:46.634Z
Duration: 45 min
Description: W1/D3 Legs & Abs

Guti

My legs r shaking. That's a plus in my book with a great leg day

Chris

Heather

Day 3 - Legs & Abs A

1. Barbell back squat 4 x 6-8 
2. DB romanian deadlifts 4 x 6-8 
3. Barbell walking lunges 4 x 10-12 each leg 
4. Standing calf raise 4 x 8-10 
5. Seated Calf Raise 4 x 10-12 
6. Hanging leg raises 4 x failure 
7. Balance ball crunches 4 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

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

- 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

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

Seated 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/D3 Legs & Abs

It’s gonna get me right, man! Been a while since I’ve been in the gym, tris feel it for sure 😤

Christian Crocker

W1/D1 Push

It was killer... did slower n controlled movements n I feel lit🤣😅

W1/D2 Pull

Great workout I can feel the burn🤣🤣 but seriously I'm glad I'm doing your training program

W1/D4 Push

W1/D5 Pull

W1/D6 Legs & Abs

38 years, diabetic and I can say after few months following your training, I’m at the better shape of my life.

François

W2/D1 Push

W2/D2 Pull

W2/D3 Legs & Abs

W2/D4 Push

W2/D5 Pull

W2/D6 Legs & Abs

W3/D1 Push

W3/D2 Pull

W3/D3 Legs & Abs

W3/D4 Push

W3/D5 Pull

W3/D6 Legs & Abs

W4/D1 Push

W4/D2 Pull

Can’t do hanging legs raises. Any suggestions ?

W4/D3 Legs & Abs

W4/D4 Push

W4/D5 Pull

W4/D6 Legs & Abs

W5/D1 Push

W5/D2 Pull

W5/D3 Legs & Abs

W5/D4 Push

W5/D5 Pull

W5/D6 Legs & Abs

W6/D1 Push

W6/D2 Pull

W6/D3 Legs & Abs

W6/D4 Push

W6/D5 Pull

W6/D6 Legs & Abs

W7/D1 Push A (Chest Focus)

W7/D2 Pull A (Back Focus)

W7/D3 Legs & Abs A (Hamstrings & Glutes Focus)

W7/D4 Push  (Shoulders & Tri’s Focus)

W7/D5 Pull (Rear Delts & Bi’s Focus)

W7/D6 Legs & Abs B (Quads Focus)

W8/D1 Push A (Chest Focus)

W8/D2 Pull A (Back Focus)

Can’t do hanging legs raise. Any other alternatives ?

W1/D3 Legs & Abs

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