Name: Playbook - Rob Lipsett - Lower body
Uploaded: 2022-05-10T12:37:51.254Z
Duration: 45 min
Description: Lower body

- Stiff leg deadlift
- Leg press
- Goblet squats
- Reverse lunge
- leg extensions
- Hamstring curls
- Calf raises (Three sets with toes pointed in , three sets toes out)
- Cable rope crunch
- Decline sit up

- 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 (last set drop set by 25%)

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow stance

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet squat

- 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

- 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

- From a high pulley grip rope or bar just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- 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

Lower body

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

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 💪🏾

Lower body

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