Name: Playbook - Paolo Mascitti - W3/D4 Legs and abs
Uploaded: 2021-01-18T11:49:55.714Z
Duration: 45 min
Description: W3/D4 Legs and abs

ERESH

Kia Ora! Nice little workout for me rehabbing post cartilage surgery

Kohi

Great! Really enjoying the workouts. Enjoyed your cameo in Lucifer S6!

Anna

Lisa

Last workout of week 3, great job. Get your leg workout in and then try to do some mobility or stretching tomorrow. 

I like to utilize the sauna and foam roller to roll out any soreness after a hard week of legs. 

Next week we step up the rep count a bit!

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

Barbell backward lunges

W3/D4 Legs and abs

Santiago

Again I was pressed for time so I was unable to complete the last superset

Santo

W1/D1 Chest and back

Antoinette

Julian

W1/D2 Shoulders, biceps and triceps

I was pressed for time so I didn't get a chance to do the back lunges.

Okay, this one was hard, bad at lunges, had to do them without the weights

W1/D3 Legs and abs

Christian

W1/D4 Chest and back

Adam

Anke

W2/D1 Shoulders, biceps and triceps

Better this time around now that I was more prepared for what was to come. Had to lighten up on the rear lunges due to balance challenges.

Excelente recomendación Gianmarco Wilfred Chiesa Zarate, motivación total

Jose

It would be great if the videos started right when the exercise begins, a few are just showing the person getting ready

Yuiaaaaaa

W2/D2 Legs and abs

Tough stuff! But I completed it! 💯💪

Gianmarco

Great!! Could increase weights in each exercise

W2/D3 Chest and back

Due to time constraints I did not perform the front raise/row super set for the shoulders.

W2/D4 Shoulders, biceps and triceps

Kyle

Answer your messages. It would be great if there was a place on this app for you to put the weight that you're listening for a specific exercise that way you wouldn't have to carry around a notebook do you remember how much weight you put for specific exercise it's at 1 so we can put the weight on

W3/D1 Legs and abs

Seeing some mean subtle results in my arms/shoulders/back. Recovering from knee surgery so scaling some movements down. Loving it!!!

W3/D4 Legs and abs

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