Name: Playbook - Oliver Forslin - W3/D6 Legs
Uploaded: 2021-08-25T14:36:32.743Z
Duration: 45 min
Description: W3/D6 Legs

Steven

Sebastian

Nardin

- Leg extensions 4 x 12
- Seated leg curls 4 x 12
- Dumbbell alternating forward lunges 4 x 10 (each leg)
- Straight legged deadlifts 4 x 10
- Leg press (narrow stance) 4 x 10,10,12,12
- Standing calf raises 3 x 25

- 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

- 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

- 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 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)

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

Calf raise (bodyweight)

W3/D6 Legs

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

Kevin Bracero

W1/D2 Full body

David

W1/D3 Full body

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

W2/D1 Upper

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

Enoch

W2/D2 Lower

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 😭

W3/D6 Legs

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