Name: Playbook - Taylor Ferringer - W1/D3 Legs
Uploaded: 2023-03-15T03:10:38.282Z
Duration: 90 min
Description: W1/D3 Legs

The videos isn’t loading,but still good workout plans,i feel good

Thnayan

Warm Up - 

   Foam Roll

Working Sets -

   DB Walking Lunges
   Barbell Back Squat
   Leg Extensions
   Sumo Leg Press
   Weighted Calf Raises

Foam roll
- Hamstrings/Calves
- Quads/Tibialis
- Groin Area
- Glutes
- Back

Pre-Workout Foam Roll

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Walk 5 total steps in one direction, then turn around and go back. Total of 10 steps.

Dumbbell double walking lunges

- 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 back squat

- 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

LAST SET - Drop the weight 3 times ,each till failure 

EXAMPLE: 100 -drop to 60 -drop to 30 -drop to 15.

Leg extensions

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position
- LIGHT TO MODERATE WEIGHT / DO NOT RACK THE WEIGHT.

Leg press - sumo stance

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves
- Stand on an elevated platform with your heels hanging off the back.

Weighted calf raises

W1/D3 Legs

JP Johnson

Mikel

W1/D1 Push

W1/D2 Pull

W1/D4 Upper

W1/D5 Lower

W1/D6 Rest Day

W1/D7 Rest Day

W2/D1 Push

W2/D2 Pull

W2/D3 Legs

W2/D4 Upper

W2/D5 Lower

W2/D6 Rest Day

W2/D7 Rest Day

W3/D1 Push

W3/D2 Pull

W3/D3 Legs

W3/D4 Upper

W3/D5 Lower

W3/D6 Rest Day

W3/D7 Rest Day

W4/D1 Push

W4/D2 Pull

W4/D3 Legs

W4/D4 Upper

W4/D5 Lower

W4/D6 Rest Day

W4/D7 Rest Day

W5/D1 DELOAD Push

W5/D2 DELOAD Pull

W5/D3 DELOAD Legs

W5/D4 DELOAD Upper

W5/D5 DELOAD Lower

W5/D6 Rest Day

W5/D7 Rest Day

W6/D1 HEAVY Push

W6/D2 HEAVY Pull

W6/D3 HEAVY Legs

W6/D4 Upper

W6/D5 Lower

W6/D6 Rest Day

W6/D7 Rest Day

W7/D1 HEAVY Push

W7/D2 HEAVY Pull

W7/D3 HEAVY Legs

W7/D4 Upper

W7/D5 Lower

W7/D6 Rest Day

W7/D7 Rest Day

W8/D1 MAX Push

W1/D3 Legs

Community

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