Name: Playbook - Oliver Forslin - W4/D3 - Legs
Uploaded: 2021-11-22T08:52:27.374Z
Duration: 45 min
Description: W4/D3 - Legs

- Barbell squats 4 x 10
- Leg press machine 3 x 15
- Leg extension 5 x 15, 15, 12, 12, 10
- Lying leg curls 4 x 12
- Seated machine leg curl 3 x 12
- Lunges with dumbbells 2 x 10
- Seated machine calf raise 4 x 15, 15, 12, 12
- Lying leg raise 3 x 10
- Sit-ups 3 x 15
- Side to side heel touch crunch 3 x 15

- 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

- 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

- Focus on your hamstring
- Bring your heel towards your glute
- Lower with a slow controlled motion
- Complete desired reps then repeat on opposite leg

Single leg hamstring curl

- 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

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

Calf raise (bodyweight)

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lower them back towards the ground stopping just short of them resting

Lying leg raise

- 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

- Stand with a tight core and flat back 
- Push the handle out in front of you keeping elbows slightly bent
- Twist from the hips moving arms across the body, achieving a full extension
- Return to starting position 
- Complete desired reps then repeat on the opposite side

Cable core rotation

W4/D3 - Legs

Morten

Sebastian

W1/D1 - Push

Bellinsky

W1/D2 - Pull

Ronnie

I don’t feel my legs, Really good workout!

Robin

W1/D3 - Legs

Johnny

W1/D4 - Push

I needed a little change in my current workout. So I tried PPL and it was awesome, thanks Olli 🙏🏼♥️

Hansen

W1/D5 - Pull

Hayden March

W1/D6 - Leg

Steven

W2/D1 - Push

W2/D2 - Pull

Joachim

W2/D3 - Legs

Axel

Pontus

W2/D4 - Push

Great workout routine as always brotha W ❤️

W2/D5 - Pull

Always great bro, I’m only 15 and have been doing this for almost two weeks and have gained 3 lbs of muscle mass ❤️

W2/D6 - Leg

Anonymous

Great push day yet again W workout routine brother ❤️

W3/D1 - Push

Insane pump, the best of all the combos 👌🏻👌🏻

Kim Andre

W pull workout yet again W brother ❤️

W3/D2 - Pull

Kolby

Legs are dying great workout brotha W ❤️

Trajce

W3/D3 - Legs

W workout routine had a great push day today! W workout brotha ❤️

W workout routine yet again W brotha ❤️

W3/D4 - Push

Had another great pull day on this W workout routine W brotha ❤️

W3/D5 - Pull

W3/D6 - Leg

W workout routine as always W brotha WWWWWW❤️

W workout yet again had a great push day off this routine brotha W ❤️

W4/D1 - Push

It was an amazing work out today thanks Oliver

W4/D3 - Legs

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