Name: Playbook - The Lost Breed - W7/D3 Legs
Uploaded: 2022-03-01T02:19:37.444Z
Duration: 45 min
Description: W7/D3 Legs

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

2. DB Bulgarian Split Squats: 4 x 8-10 reps on each leg 
(Increase weight after each set)

3A. Leg Extensions: 4 x 15-20 reps 
(Increase weight after each set)

3B. Lying Hamstring Curl: 4 x 15-20 reps 
(Increase weight after each set)

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

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

- 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

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Work both sides

(Increase weight after each set)

DB Bulgarian Split Squat

3A. Leg Extensions: 4 x 15-20 reps 
(Increase weight after each set)

3B. Lying Hamstring Curl: 4 x 15-20 reps 
(Increase weight after each set)

- 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)

Leg Extensions

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

(Increase weight after each set)

Lying Hamstring Leg Curls

Superset

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

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

- 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

DB RDL

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

Leg press

W7/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!

Bola

W1/D6 Legs

W2/D1 Back

W2/D2 Chest

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

Matt

W2/D3 Legs

W2/D4 Arms

W2/D5 Shoulders

Zachary Mishail

W2/D6 Legs

W3/D1 Back

Dylan Jones

W3/D2 Chest

Tyler S

W3/D3 Legs

W3/D4 Arms

Anna

W3/D5 Shoulders

W3/D6 Legs

W4/D1 Back

W4/D2 Chest

W4/D3 Legs

Eamonn

W4/D4 Arms

W4/D5 Shoulders

W4/D6 Legs

W5/D1 Back

W5/D2 Chest

Arsh

W5/D3 Legs

W5/D4 Arms

W5/D5 Shoulders

W5/D6 Legs

W6/D1 Back

W6/D2 Chest

Carlos

W6/D3 Legs

W6/D4 Arms

W6/D5 Shoulders

W6/D6 Legs

W7/D1 Back

W7/D2 Chest

W7/D4 Arms

Levi

W7/D5 Shoulders

W7/D6 Legs

W8/D1 Back

W8/D2 Chest

W8/D3 Legs

W8/D4 Arms

W8/D5 Shoulders

W8/D6 Legs

W9/D1 Back

W9/D2 Chest

W7/D3 Legs

Community

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