Name: Playbook - The Lost Breed - W2/D3 Legs
Uploaded: 2022-03-01T02:14:53.640Z
Duration: 45 min
Description: W2/D3 Legs

I threw some calf raises in there. Can’t have small calfs

Carson

Marc

Matt

Zachary Mishail

LEGS

1. Squats: 10,8,6,4,4
(Increase weight after each set)
*Make sure you’re getting as close to 90 degrees as possible

2. DB Stiff Leg RDL: 4 x 10-12 reps 
(Increase weight after each set)

3. SL Leg Press: 4 x 10-12 reps each leg 
*Find a moderate/heavy weight where you can get 10-12 reps while keeping good form

4A. Leg Extensions: 4 x 12-15 reps + Dropset until failure 
(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

4B. Lying Hamstring Curl: 4 x 12-15 reps + Dropset until failure 
(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

- 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

(Increase weight after each set)
*Make sure you’re getting as close to 90 degrees as possible

Barbell Back Squat

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

(Increase weight after each set)

DB RDL

- Keeping your back flat against the pad
- Place your foot midway on the platform
- Lower your leg toward your chest
- Drive through your heel to press the sled  back to starting position
- Complete desired reps then repeat on the opposite side

*Find a moderate/heavy weight where you can get 10-12 reps while keeping good form

SL Leg Press

4A. Leg Extensions: 4 x 12-15 reps + Dropset until failure 
(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

4B. Lying Hamstring Curl: 4 x 12-15 reps + Dropset until failure 
(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

- 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

(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

Leg extensions

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

(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

Lying Hamstring Leg Curls

Superset

W2/D3 Legs

W1/D1 Back

Kevin

W1/D2 Chest

Alexandria

W1/D3 Legs

Tanner

Wasn’t too bad. I’ll make some adjustments to personalize it. I didn’t agree with some parts of it.

W1/D4 Arms

That burn that makes you wanna keep pushing each moment. 🔥🔥

Larry

W1/D5 Shoulders

Adding weight every set and doing a superset at the same time is cool idea. I personally like compound movements (Squats, RDLs, Deadlifts) to start the workout but this wasn’t bad!

W2/D3 Legs

Community

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