Name: Playbook - Tommy Newell - W2/D3 Legs
Uploaded: 2022-08-22T07:20:38.100Z
Duration: 60 min
Description: W2/D3 Legs

- 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

Leg extensions

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- 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

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

Barbell stiff leg deadlift

Smith machine back Squat - close stance

Smith machine lunges

Superset

W2/D3 Legs

James Nguyen

Dustin

Nice routine and I can actually finish it in the described time.

Jesse

W1/D1 Back

Excellent mate 🏴󠁧󠁢󠁳󠁣󠁴󠁿

Mark

Samuel

W1/D2 Chest

W1/D3 Legs

W1/D4 Shoulders

Jordan 

Been doing Tommy’s training since release date and the training content is unreal.

W2/D3 Legs

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