Name: Playbook - Oliver Forslin - W2/D2 Lower
Uploaded: 2021-08-25T14:36:32.692Z
Duration: 45 min
Description: W2/D2 Lower

Kevin Bracero

Steven

Lunges should say 16 unless you want to work out one leg more than the other

Enoch

Sebastian

Awesome. It was hard to walk home after this. 😅😇

Tony

David

Very pleasure leg training ! 🔥💪😈

Pierluigi

There was no single leg hamstring machine at my local gym but did prone hamstring raises (machine) instead all in all great workout, haven’t sweat that much in a while

Alejandro

Legs r dead bro thnks🥲👌🏽❤️‍🔥

Amanda

Luan

- Leg extensions 3 x 10,12,15 
- Seated leg curls 3 x 10,12,15
- Leg press 3 x 10,12,15
- Dumbbell alternating forward lunges 3 x 10,12,15 (each leg)
- Dumbbell goblet squat 3 x 10,12,15
- Standing calf raises 3 x 20

- 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
- Complete desired reps then repeat with the opposite leg

Seated single leg curl

- 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)

- 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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

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

Calf raise (bodyweight)

W2/D2 Lower

Amazing. Haven’t been in the gym for a bit saw this app downloaded and saw your program. Great starter for people who are going back to making themselves better.

Sergio

Gracias seguinos adelante con el beginning

Treko76

Lewis

W1/D1 Full body

W1/D2 Full body

W1/D3 Full body

Best upper day I think I have had. Really felt the burn.

W2/D1 Upper

Todd Poulton

W2/D3 Upper

Perfect not one exercise I didn’t like. Pushed my self hard. (At least tried to)

Now i know why woman always cranky... I would too if it were leg day everyday 😭

W2/D2 Lower

Community

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