Name: Playbook - Rob Lipsett - Leg day (quads, Hams. Calves, & Core)
Uploaded: 2022-05-10T11:50:19.613Z
Duration: 45 min
Description: Leg day (quads, Hams. Calves, & Core)

- Back squat 
- Stiff leg deadlift
- Leg press
- Reverse lunges

Giant set: 
- Leg extensions
- Hamstring curls
- Calf raises

- Decline sit up
- Hanging leg raises

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat (last set drop set by 25%)

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff legged deadlift

- Place feet wide on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - Wide stance

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge (10 each leg)

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Calf raises machine

Giant set

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline weighted  sit up

- 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

Leg day (quads, Hams. Calves, & Core)

Lower body

Daniel

Lower full body

What an amazing session! This app is exactly what I need to get the best out of my workouts 💪🏾

Glen

Pull day A (Back, Traps, & Biceps)

Pull day B (Back, Traps, & Biceps)

Darragh

Push Day A (Chest, Shoulders, & Triceps)

Adrian

Push day B (Delt Focus)

Been doing powerlifting for the past few years, needed a break and this was perfect to get the fire going again. Pump was filthy.

Savage workout! I feel a huge pump from it and sweating buckets. True sign of a great session 💪🏾

Leg day (quads, Hams. Calves, & Core)

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