Name: Playbook - Nick Walker - Legs & Shoulders! 🍑
Uploaded: 2022-05-05T15:34:19.917Z
Duration: 70 min
Description: Legs & Shoulders! 🍑

Feels good. Never skip
Leg day!  Shoulders feel the burn too🔥🔥💪🏼💪🏼

Duke

Burn it out today with quality reps and a focus on the targeted muscle. Mind to muscle connection is your best friend!  

⬇️⬇️⬇️

Warm Up — 15% incline walk @ 3.6mph for 8 min

Pre Exhaustion 
1a. Leg Extensions — 2 x 25
1b. Seated Hamstring Curl — 2 x 20
1c. Cable Lateral Raise — 2 x 15 each

Calves/Quads
2a. Seated Calf Raise — 4 x 12
2b. Elevated Reverse Lunge — 4 x 10 each

3. Heels Elevated Front Squat — 5 x 10

Shoulders 
4a. Single Arm Strict Press — 4 x 10 each
4b. KB Around the World — 4 x 10 each way

5. RFE RDL — 3 x 12 each

Pre Exhaustion 
1a. Leg Extensions — 2 x 25
1b. Seated Hamstring Curl — 2 x 20
1c. Cable Lateral Raise — 2 x 15 each

- 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

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated Hamstring Curl

- Slight lean sideways
- Slight bend in elbow
- Lead with elbow 
- Raise to ear height

Cable Lateral Raise

Pre Exhaustion

Calves/Quads
2a. Seated Calf Raise — 4 x 12
2b. Elevated Reverse Lunge — 4 x 10 each

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

Seated Calf Raise

- Use two plates to stand on elevated surface
- Reach back through big toe
- Descend knee to ground
- Drive knee up and through

Elevated Reverse Lunge

Calves/Quads

- Heels on plates
- Descend through hips 
- Push through toes
- Drive elbows up

Heels Elevated Front Squat

Shoulders 
4a. Single Arm Strict Press — 4 x 10 each
4b. KB Around the World — 4 x 10 each way

- Press dumbbell overhead 
- Make fist with opposite arm to create force in opposite side of core

Single Strict Press

- Stand in a stable position
- Rotate KB around head one way
- Come back to center
- Rotate opposite way 
- This equals 1 full rep

Kettlebell Around the World

Shoulders

- Rear foot elevated 
- Descend through hip
- Keep chest up and shoulders back 
- Feel tug in hamstring
- Pull up through heel

RFE RDL

Legs & Shoulders! 🍑

Dimitrios

John Paul

It was a great workout it was my first full body looking forward for the next couple workouts tbh is week!

William

Full Body Strength / Size 🔥

Fred

Zhamoyani

Push/Pull Maintenance 👌🏼

I haven’t sweat like this from a workout in a few months. Feels so good to be back!

Michael

This was an intense, highly effective program with limited time commitment!  👏🏽👏🏽

Henry

Full Body / Dumbbell Only ⚡️

Banded Burn 🔥

Nolan

Absolutely killer! Beyond simple to follow alongside you and ensure proper form and technique!

Legs & Shoulders! 🍑

Community

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