Name: Playbook - MIDAS MVMT - W4/D3 Legs
Uploaded: 2021-11-15T16:13:07.310Z
Duration: 60 min
Description: W4/D3 Legs

Build muscle with this high volume workout for the Quads, Glutes, Hamstrings & Calves!

- Hold the dumbbell close to your body.
- Keep Toes Pointed Outward.

DB Goblet Squat

- Hold your Calves at the top for 2-3 seconds each rep.
- Slowly lift all the way up and then back all the way down.

DB Seated Calf Raises

- Keep your back straight 
- Lower the dumbbells until your legs form a 90 degree angle with the ground.
- Complete for each leg.

DB Bulgarian Split Squat

- Use the sole of your feet to lift the dumbbell slowly.
- Squeeze your Glutes and Hamstrings at the top each time.

DB Lying Hamstring Curl

- Lunge as far wide as you can each time.
- Stretch your adductors as much as you can each time.
- Complete the Rep count for each side.

DB Side Lunges

- Use a wide stance with toes pointed Outward.
- Keep tension in your Legs. Pulse and do not completely stand erect.

DB Pulsing Sumo Squat

W4/D3 Legs

Jose

Brendan

George

W1/D1 Push

Daniel

Emily

W1/D2 Pull

The last set definitely made it a killer workout.

Anthony Davis

Took some learning to get use to the format of the app. Also 60 min works outs are sometimes not feasible for me. Loved your 10-20 min ones on YouTube.

David

W1/D3 Legs

It was difficult and good.  I had trouble with the first exercise. For some reason, I had difficulty holding it with the thumb behind the head. And also feeling my chest.

Gustav

W1/D4 Push

You’re amazing. I love the way you explain as you do the exercises. I’m finding my consistency is coming back

Eric

W1/D5 Pull

Felt amazing and each day workouts become less of a strain.

W1/D6 Legs

W1/D7 Active Recovery/Rest Day

Modification exercises. I feel a lot of shoulder and wrist pain during floor chest press. Even with a bench I struggle.  I have more success with a bar than dumbbells.

W2/D1 Push

Good but a little too much for shoulders every exercise

Is it doable to do 2 programs simultaneously? Like can I do dumbbell ppl and 2 weeks ab challenge at the same time?

W2/D2 Pull

W2/D3 Legs

W2/D4 Push

W2/D5 Pull

W2/D6 Legs

W2/D7 Active Recovery/Rest Day

W3/D1 Push

W3/D2 Pull

It would be awsome if you could implement some more variety in the workout program. 

However, I do belive that this is a great home, dumbbell workout program 😄😊

W4/D3 Legs

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