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

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 Batista

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

Loved it lad!!! 

I'll be seeing this program until the end ❤🤸

Jarrad

DM-X

Great but I had no strength to and with push-ups

Kevin Bracero

W1/D1 Chest & core

Colton

It was a great workout❤️ Nearly at the end off my sarm cycle and going to take pct next week so i feel great😊

Jacob Bryn Olsson

W1/D2 Back

David

Farhan

W1/D3 Shoulders & core

W1/D4 Legs

Needed more reps/sets but overall a good workout

W1/D5 Arms & core

Awesome! Love the difference in the chest routine from last week to this week.

Oliver

W2/D1 Chest & core

W2/D2 Back

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

W2/D3 Shoulders & core

Always a 5 star rating when it comes to legs

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

Great leg workout… got the sweat dripping

W2/D4 Legs

Amazing to learn new workouts, there were a few I’ve never done, great to gain them

Great Early Morning Pump, feeling great 🫠

Denver Louise

W2/D5 Arms & core

Blake

It’s nice following someone’s else’s workout than trying to figure out what to do the next day🥲

W3/D1 Chest & core

One

Of 

The 

Greatest

Who

Ever walk med God On This Earth , ONE OF THE GREATEST MEN IN HISTORY 🐺🦅📈🤯🧬🥷🏽⭐️⚔️💪🏼🌊🥷🏼🧨♟️❤️🐺

The

Joachim

W3/D2 Back

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

Dylan

W3/D3 Shoulders & core

A great end to the week, heading into the weekend with pumps all over my body

Pontus

W3/D5 Arms & core

Kolby

W4/D1 Chest & core

Sweating my head off and feeling the pump means perfection, onto the next exercise tomorrow

Flavius Borzos

W4/D2 Back

Anton

W4/D3 Shoulders & core

Imma be taking the day at work off tomorrow

Amazing workout once again. Literally I’m so happy that I’m already seeing improvements with every workout. Your vids help out so much.

W3/D4 Legs

Community

More workouts from Oliver Forslin