Name: Playbook - Larry Gonzalez - W1/D6 Legs
Uploaded: 2022-03-31T16:41:59.198Z
Duration: 60 min
Description: W1/D6 Legs

Feel like throwing up. Damn. Mad at you today Larry.

Kyle

Great workouts, really love the isolation of muscles

Corey Keesler

Frankie Gonzales

Juan

- 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 stand up
- An alternative for this lift is back squat

Hack squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- With your feet close and slightly forward
- Lower slowly to 90 degrees
- Keeping your chin and chest up
- Drive up through your heels

Smith machine squat

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings
- An alternative for this is the lying leg curl

Seated leg curls

- 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

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

Seated calf raise

- With your back supported, 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

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side
- Reps are for each side
- Add weight if needed

Russian twists

W1/D6 Legs

Edwin

Jonathan

W1/D1 Push

Cole Lanning

Made me feel good and had a good bicep pump

Justin

W1/D2 Pull

Daniel Soto

Kevin G.

W1/D3 Legs

Chloe

Danny

W1/D4 Push

Wooh. Almost gave up twice. Nice workout. Lol

W1/D5 Pull

Dylan Coryell

W2/D1 Push

Brian

W2/D2 Pull

Starting to like Leg Day. Just gotta not quit week 1 lol.

W1/D6 Legs

Community

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