Name: Playbook - Oliver Forslin - W3/D4 Legs
Uploaded: 2021-11-22T09:10:26.304Z
Duration: 45 min
Description: W3/D4 Legs

Got injured got back in it with a leg workout and definitely felt it!

Austin Keim

Colton

Patrick

Ronald Saavedra

Was happy to get through a Cracka pump of legs this week, onto the next exercise tomorrkw

Hussein Bachir

Rodrigo Perez

John Paul

Richard

- 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)

W3/D4 Legs

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

Jarrad

W2/D2 Back

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

Erin

This routine was some different type shit! I love it!

DM-X

W2/D3 Shoulders & core

Always a 5 star rating when it comes to legs

W2/D4 Legs

Great workout! Arms will be shaking & love the core exercises

Sher

W2/D5 Arms & core

W3/D1 Chest & core

W3/D2 Back

Still had a pump from last shoulders workout but happy to have more pump this week

W3/D4 Legs

Community

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