Name: Playbook - Rog Gardin - W3/D3 - Legs
Uploaded: 2023-03-19T20:35:08.042Z
Duration: 70 min
Description: W3/D3 - Legs

Treadmill Run

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

Hamstring Curls

- 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

- For the first 3 sets, you will be working to find your 5 rep max (RM) weight. Once you find this number, record it for your personal records. 
- Your 4th set will be 8 reps, however the weight that you do will be -20% of your 5RM.

Barbell Squat (Work to 5RM, -20% of 5RM)

- For quad activation, position feet at the lower part of the platform.

Leg Press (Low Foot Placement)

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

*Reps are for each side

Dumbbell Bulgarian Split Squat

Leg Press + Bulgarian Split Squat

- Start by extending with both legs.
- Once reaching the top, drop one leg and slowly control the weight down.
- Repeat these steps for reps, one leg at a time.

Leg Extension Negatives

- Perform a full air squat followed by 2 half squats for 1 repetition

Air Squat Pulses

Single Leg Extension + Air Squat Pulse

W3/D3 - Legs

OMG MY Chest and biceps are killing me!! I love it

W1/D1 - Chest/Tricep

W1/D2 - Back/Biceps

Robert Johnson

W1/D3 - Legs

W1/D4 - Shoulders

W1/D5 - Push/Pull

W1/D6 - Tempo Run

W1/D7 - Active Rest

W2/D1 - Chest/Tricep

W2/D2 - Back/Biceps

W2/D3 - Legs

W2/D4 - Shoulders

W2/D5 - Legs

W2/D6 - Tempo Run

W2/D7 - Active Rest

W3/D1 - Chest

W3/D2 - Back

W3/D4 - Shoulders

W3/D5 - Push/Pull

W3/D6 - Tempo Run

W3/D7 - Active Rest

W4/D1 - Chest

W4/D2 - Back

W4/D3 - Legs

W4/D4 - Shoulders

W4/D5 - Legs

W4/D6 - Tempo Run

W4/D7 - Active Rest

W3/D3 - Legs

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