Name: Playbook - Oliver Forslin - W2/D4 Lower
Uploaded: 2021-08-27T18:47:34.723Z
Duration: 45 min
Description: W2/D4 Lower

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

Sergio

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

Kevin Bracero

great lower body workout!! feel the burn🔥🔥😤

Steven

Lewis

Sebastian

Filip

Great work out! I have bad knees and did the best I could. Great leg pump!

Jared

Nardin

- Barbell back squat 3 x 10,12,15
- Leg extensions 3 x 10,12,15
- Seated single leg curl 3 x 10,12,15 (each leg)
- Leg press (narrow stance) 3 x 10,12,15
- Leg abduction machine 3 x 10,12,15
- Leg press calf raise 3 x 10
- Lying leg raise 3 x 10

- 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

- 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

- 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)

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Leg abduction machine

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

- 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

W2/D4 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.

W2/D4 Lower

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