Name: Playbook - Oliver Forslin - W1/D3 - Legs
Uploaded: 2021-11-22T08:52:27.285Z
Duration: 45 min
Description: W1/D3 - Legs

Ronnie

Sebastian

I don’t feel my legs, Really good workout!

Robin

Sam Young

Heine

Nikos

Ole Martin Lishagen

Donta Collins

Trajce

- Barbell squats 5 x 5
- Leg press machine 3 x 15
- Leg extension 5 x 15, 15, 12, 12, 10
- Lying leg curls 4 x 12
- Seated machine leg curl 3 x 12
- Lunges with dumbbells 2 x 10
- Seated machine calf raise 4 x 15, 15, 12, 12
- Lying leg raise 3 x 10
- Sit-ups 3 x 15
- Side to side heel touch crunch 3 x 15

- 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

- 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 (mid stance)

- 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

- Focus on your hamstring
- Bring your heel towards your glute
- Lower with a slow controlled motion
- Complete desired reps then repeat on opposite leg

Single leg hamstring curl

- 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 leg curl

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Repeat sequence on the opposite leg

Dumbbell alternating forward lunges

- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Calf raise (bodyweight)

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lower them back towards the ground stopping just short of them resting

Lying leg raise

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Stand with a tight core and flat back 
- Push the handle out in front of you keeping elbows slightly bent
- Twist from the hips moving arms across the body, achieving a full extension
- Return to starting position 
- Complete desired reps then repeat on the opposite side

Cable core rotation

W1/D3 - Legs

Morten

W1/D1 - Push

Bellinsky

W1/D2 - Pull

Johnny

W1/D4 - Push

I needed a little change in my current workout. So I tried PPL and it was awesome, thanks Olli 🙏🏼♥️

W1/D3 - Legs

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