Name: Playbook - Stefan Petrov - W2/D6 Legs & Core
Uploaded: 2022-03-05T09:19:20.037Z
Duration: 90 min
Description: W2/D6 Legs & Core

Oscar Yepes

- Leg Extension 5 x 12
- Leg Curl 5 x 12
- Incline Leg Press 5 x 12
- Barbell Back Squats (Smith Machine) 5 x 12
- Seated Calf Raise Machine 5 x 12
- Hyper Extension 5 x 12
- Hanging Knee Raises 5 x MAX
- Cardio 20 min

- Keep your back on the pad
- Raise your legs 
- Engage your quads as you raise

Leg Extension

- Engage your hamstrings as your raise
- Pause and return to the initial position

Leg Curl

Incline Leg Press

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

Barbell Back Squat (Smith Machine)

Seated Calf Raise Machine

- Place your thighs on the pads
- Keep a neutral spine and your chin down
- Raise your upper body
- Engage your glutes at the top

Hyper Extension

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

Hanging Knee Raise

Stepmill

W2/D6 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/D6 Legs & Core

Community

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