Name: Playbook - Sion Monty - W6/D3 - Legs
Uploaded: 2022-07-11T19:07:37.322Z
Duration: 60 min
Description: W6/D3 - Legs

- 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 Squat

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

Leg press

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

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

Lying hamstring leg curls

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

W6/D3 - Legs

Paco

Neto

Jelani

W1/D1 - Full Body Workout

Really great pump love all of these workouts today

Dominic Griesbach

James

W1/D2 Full body gym

Sorry again not 1 star but 5 stars. HAvent done burpees in awhile

W1/D3 Full Body

Nick Bolduc

Brutal towards the end. Short but great workout

Richard Bliss

W1/D4 Bodyweight only

W1/D5 - Full Body Workout

W1/D6 Full body gym

W2/D1 Chest & Triceps

W2/D2 Back & Biceps

W2/D3 Legs & Core

W2/D4 Shoulders & Traps

W2/D5 Biceps & Triceps

W3/D1 - Superset Chest

W3/D2 - Superset Back

W3/D3 - Superset Shoulders

W3/D4 - Superset Legs

W3/D5 - Superset Arms

W4/D1 - Superset Chest

W4/D2 - Superset Back

W4/D3 - Superset Shoulders

W4/D4 - Superset Legs

W4/D5 - Superset Arms

W5/D1 - Push day

W5/D2 Pull day

A little confused about the laying leg curls. It said 2 sets and 10 reps. But it has 10 1010

W6/D3 - Legs

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