Name: Playbook - Justin Howells - W4/D4 Legs & Abs
Uploaded: 2022-05-18T12:09:50.639Z
Duration: 45 min
Description: W4/D4 Legs & Abs

Day 4 - Legs & Abs B 

1. Leg press (glute focused) 3 x 8-10 
2. DB bulgarian split squat 3 x 10-12 each leg
3a. Leg extension 3 x 12-15
3b. Lying hamstring curl 3 x 12-15 
4a. Abductor machine 3 x 15-20
4b. Adductor machine 3 x 15-20
5. Seated calf raise 4 x 20,15,12,10 
6a. Weighted decline oblique crunch 4 x 10-15 each side
6b. Crunches 4 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)

-Keep a slight bend at the front knee- Come straight down until your reach shin height - Pull back up

DB bulgarian split squat

3a. Leg extension 3 x 12-15
3b. Lying hamstring curl 3 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

4a. Abductor machine 3 x 15-20
4b. Adductor machine 3 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

6a. Weighted decline oblique crunch 4 x 10-15 each side
6b. Crunches 4 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

Carlos Guzman 

W1/D1 Upper

W1/D2 Legs & Abs

W1/D3 Upper

Leg workout was so good, I was nauseous by the time I started abs. So good!

W1/D4 Legs & Abs

W2/D1 Upper

W2/D2 Legs & Abs

6AM workout and im definitely awake now! Biceps are pumped

W2/D3 Upper

Adductors were sore for a whole week the first time doing these sets. Can’t wait for another week of torture!

W2/D4 Legs & Abs

W3/D1 Upper

W3/D2 Legs & Abs

W3/D3 Upper

W3/D4 Legs & Abs

Always get a good arm pump with this one 🥵

W4/D1 Upper

W4/D2 Legs & Abs

Always wanted a good shoulder routine. And doing just these 2 workouts has them on FIIIRR

W4/D3 Upper

W5/D1 Upper A (Chest & Back Focus)

W5/D2 Legs & Abs A (Hamstrings & Glutes Focus)

W5/D3 Upper B (Shoulder & Arm Focus)

W5/D4 Legs & Abs B (Quads Focus)

W6/D1 Upper A (Chest & Back Focus)

W6/D2 Legs & Abs A (Hamstrings & Glutes Focus)

W6/D3 Upper B (Shoulder & Arm Focus)

W6/D4 Legs & Abs B (Quads Focus)

Great workout, kept my heart rate at a high to moderate.

Sirj 

W7/D1 Upper A (Chest & Back Focus)

W7/D2 Legs & Abs A (Hamstrings & Glutes Focus)

W7/D3 Upper B (Shoulder & Arm Focus)

W7/D4 Legs & Abs B (Quads Focus)

W8/D1 Upper A (Chest & Back Focus)

W8/D2 Legs & Abs A (Hamstrings & Glutes Focus)

Arms are getting joocie after adding this workout 😮‍💨

W4/D4 Legs & Abs

Community

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