Name: Playbook - Nick Walker - High Volume Legs 💯
Uploaded: 2022-10-31T22:42:45.433Z
Duration: 60 min
Description: High Volume Legs 💯

Christian Atta-Darkwah

Solid leg pump - the leg extensions are a killer

Allan Faria

Zhamoyani

Phillip

Gerardo

Hey there, got my NW hat yesterday! Love ❤ it! Sweet, quality hat! Soooo, grateful you're back home. Last 3 days have been sweaty ones,and 1000 repper on Monday! FYI, l liked the longer workout yesterday! More of that please! My calorie burns lifting the last few days especially have been insane!(even for this old man)! Thanks for your hard work and preparation Coach Nick!! Good stuff 👏

Aldo

Ahhh, leg day. Building a strong foundation and an overall strong “aesthetic!” It is imperative for weight loss, muscle gain, and overall longevity to make sure you are doing legs at least twice a week!!! ⚡️

This workout is very high volume. Focus on trying to increase the weight each set even if it is a minimal amount — however, chase QUALITY reps! 

⬇️⬇️⬇️

Pre Exhaustion / Heart Rate 
1a. KB Swings — 4 x 12
1b. Reverse Lunges — 4 x 10 each

2. Leg Press — 10 x 10
***should be tough on 8/9/10 each set

3. Single Leg Landmine RDL — 3 x 12 each

4. Hamstring Curls — 5 x 12

5. Bulgarian Split Squat — 4 x 10 each

6. Leg Extensions — 2 x 1 min.
****use light weight, don’t stop!

Pre Exhaustion / Heart Rate 
1a. KB Swings — 4 x 12
1b. Reverse Lunges — 4 x 10 each

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB Swings

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Bodyweight Reverse Lunges

Pre Exhaustion / Heart Rate

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

Leg Press

- Angle your body to the bar about 45°
- Opposite toe up to isolate one leg
- Grip the bar
- Descend as hips push back
- Keep back flat
- Pull through heel

Single Leg Landmine RDL

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

Hamstring Curls

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Bulgarian Split Squats

- 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

High Volume Legs 💯

Community

More workouts from Nick Walker