Name: Playbook - Oliver Forslin - W4/D2 Legs/Core
Uploaded: 2021-08-25T14:36:32.756Z
Duration: 45 min
Description: W4/D2 Legs/Core

Alberto

Sergio

Steven

David

First gym sesh that I failed to finish one of the sets fantastic workout

Enoch

Lucas

Pretty good. Which excersizes divides the leg muscle?

Majd

Nardin

Luan

- Barbell back squat (warm up sets) 2 x 10
- Barbell back squats 5 x 10
- Leg press (wide stance) 5 x 10
- Barbell alternating forward lunges 5 x 10 (each leg)
- Seated leg curls 4 x 12
- Single leg glute kickback machine 3 x 10 (each leg)
- Hanging leg raises 3 x 8
- Crunches 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

- Place feet wide 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 (wide stance)

- With a barbell across your upper back 
- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back up to the initial position
- Repeat on the other leg

Barbell alternating forward lunges

- 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

- Get into position and place the bottom of your foot on the foot pedal
- Push back and up with your foot and extend your leg upwards
- Lower your leg back down
- Continue for the desired amount of reps and then switch legs

Single leg glute kickback (machine)

- Hanging from the bar, keeping your legs extended 
- Raise your legs up while keeping your core tight to form an “L” with your body
- Lower your legs back down to starting position 
- Avoid swinging

Hanging leg raises

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

W4/D2 Legs/Core

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.

Gracias seguinos adelante con el beginning

Treko76

Lewis

W1/D1 Full body

Kevin Bracero

W1/D2 Full body

Sebastian

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

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 😭

W4/D2 Legs/Core

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