Name: Playbook - Paolo Mascitti - W1/D3 Legs and abs
Uploaded: 2021-01-18T11:49:07.881Z
Duration: 45 min
Description: W1/D3 Legs and abs

Fredy Soriano

Julian

Eresh

I kinda missed an actual exercises for abs but just added one. Else this was fun!

Anke

Greg

Not much direct ab work. Could use some pre and post stretch or a cardio addition.

I really enjoyed the workout. 1st time using the app. I skipped ahead to legs because but I'm going to start fresh just like it's laid out next time.

Kyle

Louise

Mike B. 

Bruno

Amanda schiavo

Would be helpful to know what machines I could swap for the barbell movements since they are not always available at my gym.

Richard White

The rear lunge exercise killed me! Nonetheless, killer leg day. 🤙

Jason Olivares

Brian

Vlad

Alaine

Great. Super hard, going to feel this one tomorrow😊

It's legs and abs. There are only legs exercises.

Alex

Dylan Rueda

Awesome.. used high kitchen stool for body weight leg extensions .  Finished workout with my adapted hatha yoga sequence to realign knees and spine and stretch the glutes and hammies.. used to use this to help some swat guy friends post workouts! Notoriously bad backs and hips from sit-up mania.  Thank you, you rock!!!

Barbara

Bill Masters

Monush Thalpawila

Really good. Feeling a nice burn in my legs

Jack Sanders

what should my diet be with yo ur workout

Mica

Richard M

Laszlo Polyak

On the barbell backward lunges is that 4 sets per leg? Or 2 sets per leg to equal 4 total sets?

Kyler Gaylor

Feels like this training is only for legs. Or do I have to wait for the results?

Dennis

Aline

Is there a way to do these exercises with dumbbells instead of gym equipment during quarantine?

Adam Landsman

Matt

Errol

Jack

Brett Ezell

Good legs training. Problem with balance in the last exercise. Some tips?

Marco19861

Anthony

Greatt leg workout but I cant find the Abs workout.

Emre

Lexie Sundt

Mary

I love it ! Please reply to me that would be cool so we discuss what you think

Maxime

Chris Motha

Miguel

Randy Nicholson

My legs are absolutely destroyed after today. 🔥🔥💪

Madars

Lionino

I would love some more calves focused exercises and some abs sets

Igor

Connor

I could only do two sets of everything, but I’m female and just getting back into seriously working out. But I definitely feel it! Drinking a ton of water now to help with the lactic acid...

It will really hurt tomorrow! 
Jelly legs🔥

Benito

Great leg work today. Supersets except for one exercise. 

Share your training with me on IG. Want to hear how you are liking the workouts!

Complete the first exercise and then go right into the second. Repeat 5x with 60 seconds rest between rounds

Tired set ranges 
1 ) Squats - 12, leg extension 12
2 ) Squats - 10, leg extension 12
3 ) Squats - 10, leg extension 12
4) Squats - 8, leg extension 12
5 ) Squats - 8, leg extension 12

- Stand with your feet shoulder width apart
- Rest barbell across the back of your shoulders
- Descend into a squat position by pushing your hips back ( bending at the knee )
- Return to starting position.

Squat

- Position your legs under the pad 
- Hold the side bars with your hands
- Extend your legs
- Lower the weight slowly

Leg extensions

Squats and leg extensions

Complete the first exercise and then go right into the second. Repeat 4x with 60 seconds rest between rounds

Do 10-12 reps for each exercise

- Stand with your mid-foot under the bar
- Bend over without bending your legs
- Bend your knees. Drop into position by bending your knees until your shins touch the bar
- Lift your chest. Straighten your back by raising you chest
- Pull

Barbell deadlifts

- Keep your torso straight
- Curl your legs up without lifting your upper legs from the pad
- Hold for a second at the top
- Come back down slowly

Hamstring curl

Deadlift and hamstring curls

(You can use dumbbells as well)
- Keep your core engaged, chest open, and eyes looking straight ahead
- Step back with the right leg, bend the knee to 90 degrees
- Using the left leg to produce the force, stand up and bring the right leg back to the original standing position

W1/D3 Legs and abs

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W1/D3 Legs and abs

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