Name: Playbook - Ryan Hall - W4/D1 Leg and Back
Uploaded: 2022-02-26T03:55:30.531Z
Duration: 45 min
Description: W4/D1 Leg and Back

Good workout. Nordics and SB crunches were great.

Oliver

Christian

Lot of reps in this one. Feel like that 45m for all of them isn’t really accurate.

Josh

Legs/Back

-9 sets Deadlift with a weight you can do 2 reps at. 2 minutes between sets.

-9 sets Squats with a weight you can do 4 reps at.  2 minutes between sets.

-5 sets Nordic Hamstrings to failure.

-4 sets (each leg) Single Leg Quad Extensions trying to reach failure at 8 reps.  

-9 sets Barbell Calf Raises Off a Block trying to reach failure at 12 reps superset with Ab Weighted Crunch on Exercise Ball going to failure

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- 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

-anchor your feet
-keep your hips under you and your core engaged as you slowly lower yourself down
-assist with your hands as needed

Nordic Hamstrings

-control the weight
-pause and flex the quad hard at the top
-lock in your core

Single leg quad extension

-squeeze the bar hard
-engage your lats
-put the back half of you foot about half way off the block
-gradually and smoothly go all the way up onto your tip-toes
-pause and squeeze you calf muscles at the top

Barbell Calf raise off a block

- Use your core to bring the dumbbell straight into the air
-have your feet against something firm for your toes to push into

Ab Weighted Crunch on Exercise Ball

Superset

W4/D1 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.

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!

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!

Gary

W2/D4 Tricep and Shoulder

Good workout! Split between before and after work.

Omar

W2/D5 Leg and Back

W2/D6 Lat and Bicep

The pain is still there, but starting to feel stronger.

Ryan

W3/D1 Chest and Ab

Very good workout. Those lateral raises at the end were tough.

W3/D2 Tricep and Shoulder

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

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

Connor

W3/D3 Leg and Back

W3/D4 Lat and Bicep

I liked the workout, but budgeting for time is way off. Please put more realistic times down. This took me 100 minutes.

W3/D5 Chest and Ab

W3/D6 Tricep and Shoulder

Great workout. 

Description says deadlift rows but in the workout it shows and explains just deadlifts. I did rows since it’s a lat workout. :-)

W4/D2 Lat and Bicep

W4/D3 Chest and Ab

It would be great to have the reps to failure info on the drill instructions. Hard to flip back and forth without loosing saved reps. Great stuff!

W4/D4 Tricep and Shoulder

W4/D5 Leg and Back

W4/D6 Lat and Bicep

There is no way this can be done in 45m.So many reps

W5/D1 Chest and Ab

W5/D2 Tricep and Shoulder

W5/D3 Leg and Back

Great program can’t wait till it’s over

W5/D4 Lat and Bicep

The first set of incline presses says 40 reps, along with the header. Pretty sure they’re supposed to say 10. Just fyi! Overall, still loving it!

W4/D1 Leg and Back

Community

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