Name: Playbook - The Lost Breed - W3/D3 Legs
Uploaded: 2022-03-01T02:15:50.756Z
Duration: 45 min
Description: W3/D3 Legs

Tyler S

Enriq

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

2A. 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

2B. 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

3. Leg Press: 4 x 12-15 reps 
(Increase weight after each set)

4A. DB Reverse Lunges: 4 x 8-10 reps on each leg 
*Moderate to heavy weight

4B. BB RDL: 4 x 8-10 reps

- 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

2A. 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

2B. 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

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

(Increase weight after each set)

Leg press

4A. DB Reverse Lunges: 4 x 8-10 reps on each leg 
*Moderate to heavy weight

4B. BB RDL: 4 x 8-10 reps

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Repeat with the opposite leg

*Moderate to heavy weight

DB Reverse Lunges

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

BB RDL

W3/D3 Legs

Marc

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.

Carson

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!

W3/D3 Legs

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