Name: Playbook - Larry Gonzalez - W4/D3 Legs
Uploaded: 2022-03-31T17:10:22.794Z
Duration: 60 min
Description: W4/D3 Legs

Kyle

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up
- Choose weight to where you still have some more reps in the tank

Barbell back squat

- Slowly lower the bar with a slight bend in your knees, hinging 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

Barbell RDL

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring 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

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg
- Reps are for each leg

Barbell walking lunges

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

Seated calf raise

- Hanging from the bar, 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

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core
- Reps are for each side

Bicycle crunches

W4/D3 Legs

clarence

Edwin

Jonathan

W1/D1 Push

Cole Lanning

W1/D2 Pull

Best leg pump I’ve ever had… and honestly I couldn’t wait for it to be over lol 🥴😭😅

Daniel Soto

W1/D3 Legs

Chloe

Danny

W1/D4 Push

Wooh. Almost gave up twice. Nice workout. Lol

Corey Keesler

W1/D5 Pull

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

Great workouts, really love the isolation of muscles

Frankie Gonzales

W1/D6 Legs

Dylan Coryell

W2/D1 Push

Brian

W2/D2 Pull

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

W2/D3 Legs

W2/D4 Push

W2/D5 Pull

End of accomplishment feeling is the best.

W2/D6 Legs

Clarence

Great workout, haven’t had a chest pump like this in awhile

W3/D1 Push

W3/D2 Pull

W3/D3 Legs

W3/D4 Push

W3/D5 Pull

W3/D6 Legs

W4/D1 Push

W4/D2 Pull

How bout 1 rep of you saying you’re proud.

W4/D4 Push

W4/D5 Pull

W4/D6 Legs

You’re usually one workout away from a good mood.

W5/D1 Push

W5/D2 Pull

W5/D3 Legs

W5/D4 Push

W5/D5 Pull

Had to do two in one day. Don’t recommend haha getting a lil too weird.

W5/D6 Legs

W6/D1 Push

W6/D2 Pull

W6/D3 Legs

W6/D4 Push

W6/D5 Pull

Always confused when I hear that dog bark..

W4/D3 Legs

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