Name: Playbook - Oliver Forslin - W2/D4 Legs
Uploaded: 2021-11-22T09:10:26.279Z
Duration: 45 min
Description: W2/D4 Legs

Jarrad

Colton

Always a 5 star rating when it comes to legs

Hussein Bachir

This workout was one of the best leg workouts I have had in a long time! Thank you Oliver !

Rodrigo Perez

Great leg workout… got the sweat dripping

John Paul

My buddy just went nuts over this when I did it with him bro

Anthony

- Barbell alternating lunges 4 x 10 (each leg)
- Straight legged deadlift 4 x 10

Superset:
- Leg press (wide stance) 3 x 10
- Leg press (narrow stance) 3 x 10

Superset:
- Leg extensions 4 x 10
- Single leg curl 4 x 10 (each leg)

- Single leg calf raise 4 x 20 (each leg)

- With a barbell across your upper back 
- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back up to the initial position
- Repeat on the other leg

Barbell alternating forward lunges

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Barbell straight legged deadlift

- Place feet wide on the platform
- 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 (wide stance)

- Place feet narrow & high on the platform
- 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 (narrow stance)

Superset:

- 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   (each leg)

Superset

- Stand on one foot
- Lift up onto your toes and engage your calf
- Pausing at the top
- Lower back down to a stretch through the calf
- Complete desired reps then repeat on the opposite leg

Single leg calf raise (bodyweight)( each leg )

W2/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

Steven

Shawn

W1/D4 Legs

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!!! 😤🔥🔥🔥💪

W2/D4 Legs

Community

More workouts from Oliver Forslin