Name: Playbook - Pierre Vuala - BB:W1: Legs & Abs
Uploaded: 2022-07-07T12:31:43.243Z
Duration: 60 min
Description: BB:W1: Legs & Abs

Julien

Hey,  question: can i cut down in two the 15rep excercices? I want to put heavy weights but cannot do 15rep most of the times (knowing that i am trying to gain weight)

Alec

Stefano

Pierre R.

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Table top hip thrusts

Flex the quads at the top of the movement

Leg extensions

Hamstring curl

Back Squat (bar or smith machine)

Jump squats

-Keep a slight bend at the front knee
-Come straight down until your reach shin height 
- Pull back up
- Perform movement on both legs

DB bulgarian split squat

-Propel yourself up as high as you can at -the top of the movement 
Perform on each leg back to back
*** if this movement is too difficult just remove the jump, and give me the step back and drive the knee into the chest on the way up

Explosive Jump Lunge

Ground Leg raises

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

BB:W1: Legs & Abs

BB:W1: Active Rest

BB:W1: Chest & Back

BB:W1: Full body

Great workout little different than the four sets of 12 I’ve been doing.

Shanw

BB:W1: Shoulders & Arms

BB:W2: Abs & Conditioning

I was a little confused about the bench press. Was that truly in times? And not reps?

BB:W1: Legs & Abs

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