Name: Playbook - Nathan French - W1/D5 LEGS
Uploaded: 2024-01-02T14:43:19.968Z
Duration: 25 min
Description: W1/D5 LEGS

Smith machine squat

Smith machine squats

- 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

Hack squat

- 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 - mid stance

- (Middle, side, side, middle) is one rep.

Cable crunches

- 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

- 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

Bicycle crunches

Med ball lying leg raise

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

W1/D5 LEGS

Gerard

Carlos

Great work out! Looking forward to tomorrow.

Ryan

W1/D1 PUSH

W1/D2 Low hr run

good, something clearer to differentiate if it is 1 set per arm or 1 set total between both would be helpful. loving it tho

Darren

W1/D3 pull

W1/D4 tempo run

W1/D6 LONG RUN

W1/D7 rest day

W2/ D1 PUSH

W2/D2 Low hr run

W2/D3 pull

W2/D4 tempo run

W2/D5 LEGS

W2/D6 LONG RUN

W2/D7 rest day

W3/D1 PUSH

W3/D2 Low hr run

W3/D3 pull

W3/D4 tempo run

W3/D5 LEGS

W3/D6 LONG RUN

W3/D7 rest day

W4/D1 PUSH

W4/D2 Low hr run

W4/D3 pull

Matt

W4/D4 tempo run

W4/D5 LEGS

W4/D6 LONG RUN

W4/D7 rest day

W5/D1 PUSH

W5/D2 Low hr run

W5/D3 pull

W5/D4 tempo run

W5/D5 LEGS

W5/D6 LONG RUN

W5/D7 rest day

W6/D1 PUSH

W6/D2 Low hr run

W6/D3 pull

W6/D4 tempo run

W6/D5 LEGS

W6/D6 LONG RUN

W6/D7 rest day

W7/D1 PUSH

W7/D2 Low hr run

W7/D3 pull

W7/D4 tempo run

W7/D5 LEGS

W7/D6 LONG RUN

W7/D7 rest day

W8/D1 PUSH

W1/D5 LEGS

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