Name: Playbook - Stefan Petrov - W3/D3 Legs
Uploaded: 2022-03-04T08:45:08.018Z
Duration: 45 min
Description: W3/D3 Legs

- Barbell Back Squats 4 x 10-12 
- Leg Press 3 x 12-15 
- Leg Extension 3 x 12-15 
- Leg Curl 3 x 12-15 
- Adductor Machine 3 x 12-15 
- Abductor Machine 3 x 12-15 
- Lunges 2 x 15-20 
- Standing Calf Raise Machine 5 x 15-20 
- Crunches 3 x 12-15 
- Reverse Crunches 3 x 12-15 
- Cardio 1 x 15-30 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

- Keep your back on the pad
- Bring the platform in
- Push out through your heels

Leg Press

- 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

- Engage your adductors
- Work on a slow controlled motion
- Keep you back on the pad

Adductor Machine

- Engage your glutes and abdcutors
- Work on a slow controlled motion
- Keep you back on the pad

Abductor Machine

- 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

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

Reverse Crunch

W3/D3 Legs

It’s great to start. Felt comfortable with the full routine

Jorge

Great workout! Started this to switch things up from my previous workout, and I love the variation.

Nick

I think there's a typo at the crunches, it says 153 reps. But great first workout

Joeri

W1/D1 Push

Great! Didn’t have all the equipments but improvised along the way.

Louis

The cuff pull was difficult to perform, would like to have more instructions.

W1/D2 Pull

This was a great workout! I love the UI of the app and it’s simplicity as well!

Eswien

Lol this leg workout was killer. I’m used to doing heavier weights with lower reps, and this workout took a little adjustment, but it was great! Leg day always takes it out of me, but necessary.

Tanner

W1/D3 Legs

Michele

W1/D5 Push + pull

W1/D6 Legs

W2/D1 Push

Victor

Kinda hoped the second week I would get a new schedule.
Plus it would be so convenient if I could save my used weights in the app!

W3/D3 Legs

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