Name: Playbook - The Lost Breed - W4/D1 Legs
Uploaded: 2022-02-28T22:26:42.631Z
Duration: 45 min
Description: W4/D1 Legs

Marc

Jarrad

daryn

Day 1- Legs:  

- Lying Hamstring Curls 4 x 15 
- Leg Extensions - 4 x 15 + Failure + Failure (double drop set on your last set) 
- Squats 10,8,6,4,8 (last set of 8 are pause reps)
- BB RDL 4 x 10 
- Leg Press 2 x 50 (not allowed to rack weight until you reach 50 total reps) 
- Calf Raise Machine 4 x 15 

Abs: 3 rounds: (Rest 60 seconds after each round) 
- Cable Crunches 15 reps 
- Leg Raises 15 reps 
- Russian Twists 15 reps each side

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

Lying Hamstring Leg Curls

- 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

(double drop set on your last set)

Leg Extensions

- 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

(last set of 8 are pause reps 2-3sec)

Barbell Back Squat

- 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

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

(not allowed to rack weight until you reach 50 total reps)

Leg Press

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine Standing Calf Raise

3 rounds: (Rest 60 seconds after each round) 
- Cable Crunches 15 reps 
- Leg Raises 15 reps 
- Russian Twists 15 reps each side

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable Crunches

- Lay on your back, hands over
- Raise your arms and legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying Leg Raises

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp weight in front of your core
- Twist your torso from side to side

Weighted Russian Twists

W4/D1 Legs

Dustin

Tanner

W1/D1 Legs

Simple but challenging and gives a crazy pump 🔥

Lari

W1/D2 Chest

Good workout, hard to hit 5x15 pullups though!

Nicolas

W1/D3 Back

Elizabeth

Mohit Kumar

W1/D4 Shoulders

Jake

W1/D5 Arms

Wow, killer workout! My legs are on fire! Call the fire department. The only feedback is to correct the time of the training as it’s not accurate. My total workout time was 64mins vs 45 minutes. Thanks

lillian

Manuel

W2/D1 Legs

W2/D2 Chest

W2/D3 Back

W2/D4 Shoulders

W2/D5 Arms

W3/D1 Legs

Allen

W3/D2 Chest

W3/D3 Back

Correcting work out time. My routine took longer than 45mins yet I'm feeling the burn. 🔥 Thank you.

W3/D4 Shoulders

W3/D5 Arms

Bryant

Calik

W4/D2 Chest

W4/D3 Back

W4/D4 Shoulders

Kevin

W4/D5 Arms

Daniel

W5/D1 Legs

F not enough. You lacked on the last videos too.

W5/D2 Chest

W5/D3 Back

W5/D4 Shoulders

W5/D5 Arms

W6/D1 Legs

W6/D2 Chest

W6/D3 Back

W6/D4 Shoulders

If you’ve made it this far be proud of yourself 💯💪🏼

Izzy

W6/D5 Arms

Ethan

Alex

W7/D1 Legs

W7/D2 Chest

🤸❤🙋‍♂️🙋‍♂️🙋‍♂️

W7/D3 Back

I absolutely love a good shoulder workout, u leave the gym on wide load timing 🦾😠

W4/D1 Legs

Community

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