Name: Playbook - Rog Gardin - W4/D5 - Legs
Uploaded: 2023-03-28T02:09:23.918Z
Duration: 65 min
Description: W4/D5 - Legs

- This is a brief warm up run to get the blood flowing!

- Start at a relatively light pace.

- Attempt to increase speed at each minute to your comfortability.

Treadmill Run

Reduce weight by 50% when performing the isometric hold

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

Leg Curls

Single Leg Curl (Isometric Hold)

Double Leg Curl + Single Leg Curl Isometric Hold

BB Romanian Deadlift

DB Hamstring Curl

Elevated Sumo Squat

- To ensure hamstring activation, position feet wide and towards the top of the leg press press platform.
- For optimal results, hang your toes off the top of the platform, driving with your heels.

Leg Press (High Foot Placement)

W4/D5 - 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/D3 - Legs

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/D6 - Tempo Run

W4/D7 - Active Rest

W4/D5 - Legs

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