Name: Playbook - Justin Howells - W2/D3 Legs & Abs
Uploaded: 2022-03-08T17:19:20.795Z
Duration: 45 min
Description: W2/D3 Legs & Abs

Day 3 - Legs & Abs A

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

- 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

W2/D3 Legs & Abs

More workouts from Justin Howells