Name: Playbook - Oliver Forslin - W4/D1 Lower
Uploaded: 2021-11-13T16:19:18.989Z
Duration: 45 min
Description: W4/D1 Lower

great way to start the week!! good for legs!!

Steven

Day 1 Lower

- Dumbbell goblet squat 4 x 12
- Leg extension 3 x 12
- Leg curl 3 x 12
- Leg press 3 x 12
- Standing calf raises 3 x 20
- DB forward lunges 1 x 50 total (25 each leg)

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet 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

Seated leg curl

- 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)

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

Calf raise (bodyweight)

- 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

W4/D1 Lower

David

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Stephen

Enoch

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W1/D3 Core

Kevin

W1/D4 Upper

Nardin

W1/D5 Full body

Maxwell Ashley

W2/D1 Lower

Good pump 

Thanks Oliver 

Regards Aurora from  🇨🇦

W2/D2 Full body

W2/D3 Core

W2/D4 Upper

W2/D5 Full body

W3/D1 Lower

W3/D3 Core

great way to focus on all the body!! great way to start the week!!!

W4/D1 Lower

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