Name: Playbook - Nick Walker - Legs + Shoulders! 🔥
Uploaded: 2022-05-23T18:38:07.424Z
Duration: 60 min
Description: Legs + Shoulders! 🔥

Armond

Feeling pumped💪🏼💪🏼🦵🏼🦵🏼

Duke

Felt good to get the blood flowing today.

Completed this this morning. Forgot to finish the tracking. 
Great workout.

Killer workout! Killed my legs! Gonna feel it in the morning!

Mason

Simple, but effective. There won’t be many movements in this workout that you don’t recognize — focus on the load and the quality range of motion through each movement! 💥

Let me know if you have any questions. 

⬇️⬇️⬇️

Warm Up — bike 10 min

1. Hamstring Curls — 4 x 15

2. Back Squat — 5 x 15/12/10/8/6

Shoulder Superset
3a. Single Arm DB Lateral Raise — 3 x 12 each
3b. Plate Curl to Front Raise — 3 x 10

Leg Superset
4a. RFE Bulgarian Split Squat — 3 x 12 each
4b. Toes Elevated RDL — 3 x 12

5. Overhead DB Press — 4 x 12

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

Hamstring Curls

- 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

Shoulder Superset
3a. Single Arm DB Lateral Raise — 3 x 12 each
3b. Plate Curl to Front Raise — 3 x 10

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height

Single Arm Lateral Raise

- Hold plate on both sides 
- Raise to shoulder height
- Complete curl 
- Alternate after each full rep is complete

Plate Curl to Front Raise

Shoulder Superset

Leg Superset
4a. RFE Bulgarian Split Squat — 3 x 12 each
4b. Toes Elevated RDL — 3 x 12

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

Dumbbell Bulgarian Split Squat

- Use plate for elevating toes 
- Descend through hips 
- Keep back straight and shoulders back and down 
- Pull through heels

Legs + Shoulders! 🔥

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