Name: Playbook - Kalani Lenehan - W7/D3 Leg Day
Uploaded: 2023-05-14T06:43:45.023Z
Duration: 90 min
Description: W7/D3 Leg Day

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach depth (calves touch hamstrings) and push through your heels extending your legs to stand up

Hack squat

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow stance

- Sit on the machine with your back flat against the seat.
- Extend your legs engaging your quads
- Pause at the top and lower slowly

Leg extensions

- Start with bar 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

Romanian deadlifts

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

Dumbbell bulgarian split squat

RDL SUPERSET Bulgarian SS

W7/D3 Leg Day

Sick lift have a great pump. Proper slow reps giving the best pumps.

Giorgio

Angel

Fun start to the split program after finishing beginner!

Adam

W1/D1 Push Day

Wasn’t necessarily a problem with the program (more personal if anything), but, after the sets of EZ bar curls I wasn’t feeling like my biceps were getting a good enough pump, so I just added 4 sets of seated curls at a 60 degree angle with 90sec rests before going onto the hammers. Seemed to improve it but if you have any suggestions I’m open to it :)) Overall I’m rlly enjoying your program, just what I needed to refocus the goal

Luke

Insane pump. Felt my back rather than my forearms like I usually do lol

The pump on this man’s workouts are insane. The workouts are really accesible for any fitness level and are the perfect amount of challenge and muscle ache.

Gilles

W1/D2 Pull Day

This one was so hard man. I literally started seeing stars 💀

Alan

I’ll be dead tomorrow but feels good right now!

W1/D3 Leg Day

Mason

Alexander Baranowski

W1/D4 Push day

Holy hell I’m beat. 🔥Workout! Best one I’ve had in awhile!

Jordan

is it 15 reps per arm for the bicep curls orrrrr??? cause 120 bicep curls was crazy lol

First time doing abs ever since crossfit about 6 months ago. A lot more harder than I remember on those leg raises that’s for sure. Great workout, Great pump. Could barely catch my breath by the time I finished. That’s how you know it’s a good workout.

Blake

W1/D5 Back Day + Abs

Fraser Colley

Intense asf and can’t wait for the pain over the next few days 😂💪

W1/D6 Leg Day

W1/D7 Rest Day

W2/D1 Push Day

W2/D2 Pull Day

W2/D3 Leg Day

W2/D4 Push day

W2/D5 Back Day + Abs

W2/D6 Leg Day

W2/D7 Rest Day

W3/D1 Push Day

W3/D2 Pull Day

W3/D3 Leg Day

W3/D4 Push day

W3/D5 Back Day + Abs

W3/D6 Leg Day

W3/D7 Rest Day

W4/D1 Push Day

W4/D2 Pull Day

W4/D3 Leg Day

W4/D4 Push day

W4/D5 Back Day + Abs

W4/D6 Leg Day

W4/D7 Rest Day

W5/D1 Push Day

W5/D2 Pull Day

W5/D3 Leg Day

W5/D4 Push day

W5/D5 Back Day + Abs

W5/D6 Leg Day

W5/D7 Rest Day

W6/D1 Push Day

Honestly just the best workout without a doubt like it’s crazy

W6/D2 Pull Day

Omg I love legs so much 😭😭. Still an amazing workout!!

W7/D3 Leg Day

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