Name: Playbook - Justin Howells - W4/D4 Legs & Abs
Uploaded: 2022-05-17T22:12:33.381Z
Duration: 45 min
Description: W4/D4 Legs & Abs

Day 5 - Legs & Abs B

1. Leg press (glute focused) 4 x 8-10 
2a. Leg extension 2 x 12-15
2b. Lying hamstring curl 2 x 12-15 
3a. Abductor machine 2 x 15-20
3b. Adductor machine 2 x 15-20
4. Seated calf raise 3 x 20,15,12 
5.a. Weighted decline oblique crunch 2 x 10-15 each side
5b. Crunches 2 x failure

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (glute focused)

2a. Leg extension 2 x 12-15
2b. Lying hamstring curl 2 x 12-15

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Keep hips pressed against the pad
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Lying hamstring curls

Superset

3a. Abductor machine 2 x 15-20
3b. Adductor machine 2 x 15-20

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

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

Seated calf raise

5.a. Weighted decline oblique crunch 2 x 10-15 each side
5b. Crunches 2 x failure

- With head positioned at a decline 
- Hold weight at your chest and curl your body up, & bring your elbow to the opposite knee
- Come down with a controlled movement
- Repeat alternating sides

Weighted decline oblique crunch

- 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

Crunches

W4/D4 Legs & Abs

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

Edwin

Arth

W1/D1 Upper

Ryker Marshall

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

W1/D2 Legs & Abs

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!

W4/D4 Legs & Abs

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