Name: Playbook - Sion Monty - W8/D1 LEGS
Uploaded: 2022-06-29T20:00:25.483Z
Duration: 90 min
Description: W8/D1 LEGS

WEEK 1

DAY 1: LEGS
- ADDUCTOR MACHINE:  3 x 15
- LYING LEG CURL: 2 x 8-10 / 1 x 12
- PENDULUM SQUAT: 2 x 6-9 / 1 x 12 
- HIP PRESS: 2 x 6-9 / 1 x 12

SUPERSET 3 x 10 reps each 
- LEG EXTENSIONS 
- SEATED CALF RAISE

- RECLINE BIKE: 45 MINS

- 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

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

Lying hamstring leg curls

- Bend at the knees lowering your glutes towards your heels
- Stopping before your heels come off of the platform
- Extend your legs to come back up

Pendulum squats

Hip Press

- 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

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

Superset

Recline bike

W8/D1 LEGS

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W1/D3 PULL

W1/D4 CHEST, DELTS & ARMS

W1/D5 POSTERIOR

W2/D1 LEGS

W2/D2 PUSH

W2/D3 PULL

W2/D4 CHEST, DELTS & ARMS

W2/D5 POSTERIOR

W3/D1 LEGS

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W3/D3 PULL

W3/D4 CHEST, DELTS & ARMS

W3/D5 POSTERIOR

W4/D1 LEGS

W4/D2 PUSH

W4/D3 PULL

W4/D4 CHEST, DELTS & ARMS

W4/D5 POSTERIOR

W5/D1 LEGS

W5/D2 PUSH

W5/D3 PULL

W5/D4 CHEST, DELTS & ARMS

W5/D5 POSTERIOR

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W6/D2 PUSH

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W6/D4 CHEST, DELTS & ARMS

W6/D5 POSTERIOR

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W7/D5 POSTERIOR

W8/D2 PUSH

W8/D3 PULL

W8/D4 CHEST, DELTS & ARMS

W8/D5 POSTERIOR

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