Name: Playbook - Justin Howells - W5/D5 Legs & Abs B (Quads Focus)
Uploaded: 2022-05-18T23:15:01.071Z
Duration: 45 min
Description: W5/D5 Legs & Abs B (Quads Focus)

- Hack squat 3 x 8 (90 sec rest)
- Close stance leg press 3 x 10 (60 sec rest)

Superset:
- Leg ext 2 x 20,15,12,10
- Leg curl 2 x 20,15,12,10

- Seated calf raise 3 x 20,15,12,10,8 (30 sec rest)
- Cable crunch 3 x 15-20 (60 sec rest)

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

Hack squat

- Place your feet narrow, just inside of shoulder width on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - narrow stance

- 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

Superset

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

Seated calf raise

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

W5/D5 Legs & Abs B (Quads Focus)

It was great! Ive been having hard time getting back in the gym. I saw on your instagram page about having a plan of action and after I downloaded the app. I was on your online training program for 3-4 months about two years ago and that’s when I feel I was at my best mentally and physically. Wish I never stopped because after I stopped I struggled mentally and physically.

Thank you!

W5/D5 Legs & Abs B (Quads Focus)

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