Name: Playbook - Oliver Forslin - W1/D4 Legs
Uploaded: 2021-11-22T09:10:26.251Z
Duration: 45 min
Description: W1/D4 Legs

Steven

Shawn

Ludvig

Jose Rodriguez

Fred

Jarrad

Colton

DM-X

David

Kolby

Ronald Saavedra

I wish I diddnt have to expose myself but i can barely walk at the gym lol very intense training can’t wait for more

Hussein Bachir

Really good! Felt the burn especially for the first week!

Alex M

Josh

Andrew Fulkerson

Nathan

Rashid AlMuwaizri

Kelby

Isaac

Bro on my mothers life, I’m writing this after 4 days of hitting this workout, my legs are still sore asf. Can’t walk either. Money workout Oliver.🤌🏼💪🏼

Dylan

Rafa

Louis

John Paul

Jayden Roberts

This is one of my favorite leg days, hamstrings and vmo’s are properly cooked

Kyle

Samir Aboudou

Luis

Jorge

Matthew

Rasmus Andersson

Finn

Richard

Better then the workout I had already been doing. 
Quick, easy and I feel the burn

Thanks man!

Hunter

Jonathan

Anton

Deju

Aidan

Aaron

Stian

Sam Young

Jaden

никита

Anonymous

Adam

Sergio

- Barbell back squat warm up 2 x 10
- Barbell back squat 4 x 10
- Dumbbell alternating forward lunges 3 x 10 (each leg)
- Leg press (mid stance) 4 x 12
- Leg extensions 4 x 10
- Leg curls 4 x 10
- Standing calf raises 3 x 25

- 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 warm up

Barbell back squat

- 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

- 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

- 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

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

Calf raise (bodyweight)

W1/D4 Legs

Austin Keim

Rick

Rasmus Sundstedt

W1/D1 Chest & core

Back workout was killer! Definitely need to work on my back more

Julián Mayorga

Frasier

W1/D2 Back

Joel Bustillos

W1/D3 Shoulders & core

Zach Swartz

W1/D5 Arms & core

Shua Braun

Loved the switch up from last week and the superset with pec deck/push-ups was too nice!

W2/D1 Chest & core

Perfect combo for a killer back workout! 🔥

Tracie Bean

W2/D2 Back

great workout some I struggled with but it's worth the challenge!!! 😤🔥🔥🔥💪

W1/D4 Legs

Community

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