Name: Playbook - Pierre Dalati - W2/D1 Monday 2: Explosive Legs
Uploaded: 2022-05-02T16:13:42.503Z
Duration: 45 min
Description: W2/D1 Monday 2: Explosive Legs

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

Malcolm Mahogany

This leg workout focuses on building your explosive leg strength/aesthetics through calisthenics/weight training

- Begin with a dumbbell in your hands
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

*Perform 8 reps per side for each set

Dumbbell bulgarian split squats

- Using a barbell (and your preferred weight)
- Squat down on a box/bench until fully seated
- Lean forward and explosively press up

Seat Squats

- Apply a weight such as a sand bag (optional)
- Fully squat down
- From the bottom of the squat, explosively jump onto the box 
- Step back down and repeat

Squat Box Jumps

- Hold a single dumbbell in your opposite hand to balance
- Perform calf raises on the leg that is opposite to your hand holding the dumbbell
- Pause at the top engaging your calf
- Switch and repeat on the opposite side

Dumbbell single leg calf raise

- Holding a dumbbell 
- Perform walking alternating lunges

Weighted Walking Lunge (finisher)

W2/D1 Monday 2: Explosive Legs

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

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 🙏🏾

W2/D1 Monday 2: Explosive Legs

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