Name: Playbook - Nick Pags - LEGS AND CORE ON FIRE 💪🔥
Uploaded: 2021-01-18T11:45:45.833Z
Duration: 50 min
Description: LEGS AND CORE ON FIRE 💪🔥

FAMMMMMM!!!!

This workout had my abs and legs SCREAMING. 

Your legs and abs might hate you but you’ll love you by the end 😉

This is a GAUNTLET of some AMAZING functional leg and core exercises.

This shouldn’t be easy so TEST YOURSELF. Set an intention before you start to give it 110% and to keep pushing when the burn feels like it’s taking you over.

NOW GET AFTER ITTTTT AND TAG ME ON INSTAGRAM @NICKPAGSFIT if you conquered this beast of a workout 🔥🔥🔥🔥🔥

the focus of these is to KEEP YOUR CORE ACTIVATED.  This will help you during your squats!! All you need is a plate AND play around with some weight to challenge yourself!

Around the World (PLATE)

- Keep your core right. 
- Control the weight and FEEL it on the way down.
- Sit down gently on the bench.
- EXPLODE through your heels.

Bench Squats

- FIND THAT RHTYM
- Keep your chest up, we want a NICE flat back.
- Keep your BACK AND CORE right.
- Pull the slack out of the bar and LIFT.

Barbell Deadlifts

- your back foot pivots
- twist across your body
- go FULL range of motion
- IF IT AIN’T BURNING, DIG DEEP AND EXPLODE. 
- if you don’t have a band like this, you can do them with on the cables with a D handle.

Explosive Banded Oblique Twists

- if you don’t have a platform like this, stack plates instead.
- place the middle part of your feet (all the way to your toes) on the floor.
- only your heel should be on the plate/platform.
- control the weight on the way down, feel the burn.
- come up and SQUEEZE your quads

Elevated Heel Squats

- if you don’t have this leg Press, feel free to use a plate loaded or a machine as an alternative.

- stay controlled during the movement. slow on the way down and explode on the way up (keep constant tension)

- you will do 20 reps using both legs

- drop the weight

- 10 reps on your right leg, 10 reps on your left (alternating)

Leg Press (Drop Set) into Single Leg Press

- Position two sliders beneath the feet in a supine position with the feet flat on the ground and knees at 90 degree bend. 

- Next, bridge up and slowly allow the feet to slide away from the body moving toward full knee extension.

- Continue as far as possible while still maintaining hip extension (no contact with the floor) and allowing the heels to take all of the load.

- Pause and squeeze your hamstrings at the top

- Slide back down and pause at the bottom

Sliding Hamstring Curls

- stand on one leg. Then drop down, allowing only the one foot to touch the ground.

- hop back, perform a pushup Opens a New Window. , hop forward.

- regain your balance, then explode straight up, landing on the same foot.

- remember to switch legs!! KEEP YOUR CORE TIGHT, THIS WILL TEST YOUR BALANCE.

Single Leg Burpee Jump

LEGS AND CORE ON FIRE 🔥💪

LEGS AND CORE ON FIRE 💪🔥

Honey Nehal

Quick and efficient!

Will you upload new ones?💪🏻

Beni

HAPPY HUMP DAY 😏💪🏼

Man!!! This was a beast🔥

Hope that you will upload new ones💪🏻

FULL BODY HOTEL WORKOUT 😵😏

THE LEG GAUNTLET 🔥👏🏼

THE CHEST TEST 💪🔥🔥

HOTEL HUSTLE

Skye

Elissa

Michael Gold

HIIT IT HARD

One of my favorite leg workouts! Thank you

Sophia

I think my legs are doing a Hulk smash thing in every step I make...! Great workout 💪🏻✌🏻

LEGS AND CORE ON FIRE 💪🔥

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