Name: Playbook - Stefan Petrov - W2/D3 Legs & Core
Uploaded: 2022-03-05T09:19:20.026Z
Duration: 120 min
Description: W2/D3 Legs & Core

Oscar Yepes

- Barbell Back Squat 2 x 10 / 2 x 8 / 3 x 12
- Hackenschmidt Squat 2 x 12 / 2 x 10 / 1 x 12
- Incline Leg Press 4 x 12
- Lunges 3 x MAX
- Standing Calf Raises 5 x 12
- Mountain Climbers 3 x MAX
- Hanging Knee Raises 3 x MAX
- Reverse Crunches 3 x MAX
- Cardio 1 x 15-20 min

- Keep your chest up
- Push your hips back
- Keep your knees inline with your feet
- Reach parallel
- Push through your heels to come up

Barbell Back Squat

- Different feet positioning trains different leg muscle group
- Keep your knees in line with your toes

Hackenschmidt Squat

- Different feet positioning trains different leg muscle group
- Keep your knees in line with your toes
- Go as low as possible without lifting your glutes

Incline Leg Press

- Stand in a staggered stance 
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position 
- Complete desired reps then repeat on the opposite side

Lunge

Standing Calf Raise Machine

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Keep tension in your abs the whole time
- lift and hold as high as you can

Hanging Knee Raise

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Stepmill

W2/D3 Legs & Core

It was nice. I’m now focusing on the technique more than weight. I guess it’d be better to develop on a medium term.

W1/D1 Chest & Triceps

It was awesome. Very easy and precise excercises.

Divan

W1/D2 Back & Biceps

Edgar

W1/D3 Legs

W1/D5 Chest & Shoulders

I took your recommendation of taking a protein shake with oatmeal 1 hour before my 1st hour morning training and I have burned more than the doubles of calories I used to burn before.

W2/D3 Legs & Core

Community

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