Name: Playbook - Lean Beef Patty - W4/D5 Extras & Accessories
Uploaded: 2023-01-03T22:05:35.657Z
Duration: 45 min
Description: W4/D5 Extras & Accessories

Workout:
- Calf raises 3 x 20-25
- Abductor machine 1 x 25 (seated back)
- Abductor machine 2 x 25 (leaning forward)
- Abductor machine 1 x 25 (seated back)
- Adductor machine 5 x 35,25,25,25,35
- Toes to bar 4 x 8-15

- Push through the balls of your feet
- Toes forward, toes in or toes out
- Engage your calves as you lift up
- Pause at the top then lower with control

Standing calf raise

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abduction machine (seated back)

- Leaning forward in the machine
- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abduction machine (leaning forward)

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

- Hanging from the bar, keeping your legs extended 
- Raise your legs up while keeping your core tight until your toes touch the bar
- Lower your legs back down
- Avoid swinging

Toes to bar

W4/D5 Extras & Accessories

Taylor

Mona

No man will ever make my legs shake like this has wtf

Alex

W1/D1 Legs (Glutes & Hamstrings)

I really like the active rest day but the 3x60min planks were rough for the first time, other then that it was great!

Octavian Vieru

W1/D2 Active rest day

Faceplanted  last rep of divebombers. Intense. Nice.

Arms are literally jello but worth it- really excited to keep going with the routines 😁

Natania

Kelli

W1/D3 Push day

Juuuuuuust right. Got a great quad pump going on! 👏🏼

Good workout. Been so tired after starting this program. Hoping to get used to it!

Laura 

W1/D4 Legs (Glutes & Quads)

Tessa

Great workout! Had to sub the ties to bar for knee raises but still awesome 👌

Rainne

W1/D5 Extras & Accessories

Best core burn I’ve had in a while! 🔥😁

Havana

W1/D6 Active rest day

My arms are dead. Like car-sale-inflatable-guy floppy dead. Amazing workout, and I hope to stick to it and seeing the results ᕙ(`▽´)ᕗ

Great workout! Definitely need to work on pull ups

Great! It would be helpful for some chin up alternatives though, since I’m not quite strong enough for those yet

Jessica

W1/D7 Pull day

Andrew

W2/D1 Legs (Glutes & Hamstrings)

W2/D2 Active rest day

Including cues to determine if we are doing things with proper form would be nice but this was overall a fantastic workout

Didn’t realize I was training to become the one man punch. 😅🥵😅

Laura

W2/D3 Push day

jassy

W2/D4 Legs (Glutes & Quads)

W2/D5 Extras & Accessories

Sammy

W2/D6 Active rest day

good work out. my entire upper body is too weak for pull ups, even chin ups ☹️ going to do forearm exercises to grip the bar better

Challenging! I pushed myself to failure on a few of these sets. I feel good but v tired haha

W4/D5 Extras & Accessories

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