Name: Playbook - Ryan Hall - W3/D3 Leg and Back
Uploaded: 2022-02-26T03:55:30.211Z
Duration: 45 min
Description: W3/D3 Leg and Back

Great leg workout. Had to break into two sessions because of the duration.

Oliver

Thanks, Ryan! Just upgraded from chopstick to chicken legs😤

Connor

Legs

-1 set warmup Barbell Squat. 2 minutes rest.

-2 set Partial Range of Motion Squat (top). Add weight each set. Sets of 10 and 5 reps. 2 minutes rest between sets.

-2 set Partial Range of Motion Squats (middle). Add weight each set. Sets of 10 and 5 reps. 2 minutes rest between sets.

-5 sets Squat (full range of motion).  Sets finding failure at around 4 reps.  2 minutes rest between sets.

-4 sets Eddie Deadlift finding failure at around 4 reps. Take 90 seconds rest between sets.

-4 sets of Deficit Deadlifts finding failure at around 4 reps. Take 90 seconds rest between sets.

-4 sets Leg Press finding failure at around 8 reps.  Take 90 seconds rest between sets.

-4 sets (each leg) Single Leg Hamstring Curl with trying to find failure between 8-10 reps. 45 seconds rest between.

-8 sets (each leg) DB Single Leg Calf Raises trying to find failure between 10-12 reps superset with Weighted Bicycle Crunches. 45 seconds rest between sets.

- 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 (warm up)

-perform as a normal squat but only lower down 6-12”
-make sure to keep your core engaged
-make sure to use safeties

Partial Range of Motion Squat (Top Range)

-perform as you would a normal squat
-be sure to keep your core engaged
-use safeties

Partial Range of Motion Squat (Half squat)

Barbell back squat

Perform as a regular deadlift but only pull the the knees

Eddie deadlift (partial range of motion)

-stand on a six inch block
-deadlift as normal

Deficit Deadlifts

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press

- Bring your heel towards your glute
- Lower with a slow controlled motion
- Focus on your hamstrings
- Complete desired reps then repeat on the opposite side

Single leg hamstring curl

- Hold a single dumbbell in your hand using the other to support you 
- Perform calf raises on the leg that is on the same side you are holding the dumbbell       
- Pause at the top engaging your calf
- Switch and repeat on the opposite side

DB single leg calf raise

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Weighted Bicycle crunches

Superset

W3/D3 Leg and Back

Preston

It was amazing haven’t felt this type of pump in awhile

Quentin

W1/D1 Chest and Ab

Breno De Faria

Shannon

W1/D2 Tricep and Shoulder

Tough. Not done heavy squats and deadlifts in awhile. 💪🏼

Stuart

Michael Kovacs

W1/D3 Leg and Back

4 days in. You’re sick in the head. I love it.

Christian

Great workout set. Took a 5 hour break after morning bike ride...too long?

Mark Kelley

W1/D4 Lat and Bicep

Great workout. My only question for clarification is in the flies. Sometimes when there are both right arm and left arm exercises you split those out. Sometimes you make it one section of a superset. Just confirming it should be 15 right arm, 15 left, then ab roller. Thanks!

Josh

W1/D5 Chest and Ab

I really didn’t want to go to the gym today but my good friend who’s also doing this program reminded me that Legitness doesn’t rest!

W1/D6 Tricep and Shoulder

Scott Swanson

W2/D1 Leg and Back

These workouts and eating a carnivore diet are saving my life!

W2/D2 Lat and Bicep

Wow! Those diamond push-ups were too much! Merry Christmas!

Those diamond push-ups right after the chest pushes are brutal.

Thanks for killing me at the end of every workout! 🔥

Adam MOATS

W2/D3 Chest and Ab

Happy New Year! A great way to start 2023.

I’m really enjoying this program. I’m cutting right now, and it’s keeping me strong! Can’t wait to see how strong and cut I am after week 6!

W3/D3 Leg and Back

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