Name: Playbook - Shailey and Sammy Collier - W3/D4 Legs
Uploaded: 2022-04-25T00:37:02.050Z
Duration: 45 min
Description: W3/D4 Legs

I'm really starting to get the hang of this.

Lance

Legs:

- Barbell good mornings 4 x 8-12 reps

Superset:
- Smith machine reverse lunges 4 x 8-12 reps each leg (increasing weight)
- Lightweight goblet or bodyweight squat until failure

Superset:
- Hip adductor 4 x 15-20 reps (increasing weight)
- Hip abductor 4 x 15-20 reps

Superset:
- Single leg, leg press (low foot placement) 4 x 8-10 reps
- Bodyweight stationary pulse lunges until failure each leg

- Dumbbell step-ups 4 x 8-12 reps each leg
- Leg press calf extensions 4 x 10-15 reps

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- Take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Smith machine reverse lunge

- Hold the dumbbell below waist
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

Superset

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Position foot low on platform
- Lower slowly and push through your heel

Single leg press/low foot placement

- Perform lunges with a pulse at the bottom of the lunge

Pulse lunges

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

DB step ups

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

W3/D4 Legs

Bernard

W1/D1 Back & Biceps

Those dips at the end...Wooton! They really push you haha 💪🏾

W1/D2 Chest & Triceps

W1/D3 Legs

LoRay

W1/D4 Shoulders & Abs

Great videos with good form and technique.

W2/D1 Back & Biceps

W2/D2 Chest & Triceps

W2/D3 Legs

Simple, easy to follow directions. Until I know what I'm doing, this is what I need

It would be helpful if the description provided on the start page is also included in the demonstration tracking page

W3/D4 Legs

Community

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