Name: Playbook - Rob Lipsett - W3/D4 Legs & abs
Uploaded: 2022-04-05T20:27:45.663Z
Duration: 45 min
Description: W3/D4 Legs & abs

- Back squat 
- Stiff leg deadlift
- Leg extensions
- Hamstring curls
- Reverse lunges
- Calf raises
- Weighted decline crunch 
- Weighted plank 
- Cable crunches

- 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 (25% drop set last set)

- 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

- 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

- 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 (15 each leg)

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

Calf raises machine

- 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

- Get in to a elbow plank position with a weight placed above your hips on your back 
- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Weighted plank

- 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

W3/D4 Legs & abs

Rory

olan Glover

Gearoid

W1/D1 Legs & abs

Joshua Perkins

This guy has awesome workout always a good pump with his workouts so far

GAGE

Wan  Zafran

W1/D2 Push A (chest emphasis)

Really enjoyed, would just be handy if there was some where to record your weights.

W3/D4 Legs & abs

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