Name: Playbook - Ryan Hall - W5/D3 Leg and Back
Uploaded: 2022-02-26T03:55:31.124Z
Duration: 45 min
Description: W5/D3 Leg and Back

Legs/Back

-10 sets Deadlift with a weight you can do 7 reps at. 2 minutes between sets.

-10 sets Squats with a weight you can do 7 reps at. 2 minutes between sets.

-5 sets Nordic Hamstrings to failure.

-5 sets (each leg) Single Leg Quad Extensions trying to reach failure at 7 reps.  

-10 sets Barbell Calf Raises Off a Block trying to reach failure at 10 reps superset with Ab Weighted Crunch on Exercise Ball going to failure trying to hit failure at 10 reps.

- 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

W5/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

Oliver

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!

W5/D3 Leg and Back

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