Name: Playbook - Pierre Dalati - W1/D3 Wednesday: Explosive Legs & Abs
Uploaded: 2022-06-13T16:57:15.724Z
Duration: 45 min
Description: W1/D3 Wednesday: Explosive Legs & Abs

I’m an athlete but new to lifting especially with legs. I got in and out no problem, felt the burn but didn’t need to overload myself. Thank you 🙏🏾

Malcolm Mahogany

Supersetting performance/explosive based leg exercises & abs

Supersetting explosive squats and v-ups (alternating)

*Add weight depending on your strength level

- Squat down 
- Explode up jumping through the movement

Weighted Explosive Squats

*Add weight depending on your strength level

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

Explosive Squats/V-Ups

Supersetting Squat Lunges with Russian Twists

Weight is optional depending on your strength level

- Use a plate to elevate your heels
- Squat down
- Lunge on one leg
- Perform another squat 
- Lunge on the other leg

Squat Lunges

Add weight depending on your strength level

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Squat Lunges/Russian Twist

Supersetting Sled Pushes with Flutter Kicks

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

*Add weight depending on your strength level

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
-Place your hands over your head (the further back you place them, the harder the exercise will be)
- Keep core tight and activated

Flutter kicks

Sled Push / Flutter Kicks

Supersetting Calf Raises & Hanging Leg Raises

*Add weight depending on your strength level 

- Elevate your toes on a plate
- Push upwards explosively activating your calves
- Come back down SLOWLY and CONTROLLED. This is a the hard part, because you need to stay balanced

Calf raise

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

Hanging leg raises

Calf Raises / Hanging Leg Raises

Finisher

W1/D3 Wednesday: Explosive Legs & Abs

It was amazing bro.. I really feel it and I love how everything is in order so i won’t have to just do random things in one workoit

Geovanny

Chase

Munsoor

W1/D1 Monday: Hybrid Back & Shoulders

Zach

W1/D2 Tuesday: Hybrid Chest

W1/D4 Thursday: Mobility

W1/D5 Friday: Arms & Bodyweight

W1/D6 Saturday: Cardio

W1/D7 Sunday: Rest 😎

New workouts that definitely gave me the pump and left my legs dead

W2/D1 Monday 2: Explosive Legs

This is a great workout! Love the program! Happy I started!

Romen

W2/D2 Tuesday 2: Hybrid Back

Chest is dead. Shoulders dead. All i got to say

W1/D3 Wednesday: Explosive Legs & Abs

Community

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