Name: Playbook - Nick Walker - ALL LEGS ⚡️
Uploaded: 2022-06-02T23:28:53.114Z
Duration: 60 min
Description: ALL LEGS ⚡️

Neil

Hi, nice workout and nice app. 
But the app could be me more personalized. Like having routines for you OR putting the weights you had, so you can improve the next time you have the exercise. 
Like the vibes. It has a lot of potential!

Luis

Duke

John Paul Batista

Caleb

Sometimes…..you just need a good butt kicking that leaves you barely being able to walk out of the gym! 

Focus on form and increasing weight each set — push through it, I know it sucks! It’s all worth it in the end. 🙌🏼

⬇️⬇️⬇️

Warm up: incline treadmill — 10 min @ 15% incline @ 3.5mph 

1. Single Leg Hamstring Curl — 3 x 15 each

2. Trap Bar Deadlift — 4 x 12/12/10/10

Push 
3a. Single Leg Extensions — 3 x 15 each
3b. Narrow Leg Press — 3 x 15

4. Back Squat — 4 x 12/12/10/10

5. Barbell RDL — 3 x 12

6. Bulgarian Split Squats — 2 x 15 each

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Lying Single Leg Hamstring Leg Curl

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap Bar Deadlifts

Push 
3a. Single Leg Extensions — 3 x 15 each
3b. Narrow Leg Press — 3 x 15

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single Leg Extension

- Place your feet in a narrow stance on the platform at the top and angle toes inward slightly to target quads 
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg Press - Narrow Stance

Push

- 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

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

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

ALL LEGS ⚡️

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