Name: Playbook - Trevor Siggs - Legs + Abs (Week 1)
Uploaded: 2022-12-03T06:22:38.489Z
Duration: 50 min
Description: Legs + Abs (Week 1)

In this workout you will be targeting the lower body/legs by means of free weights and resistance machines.

Jump squats are a great power style movement where you will get the benefits of a deep body weight squat and build power from exploding into a jump. Make sure to have your feet around shoulder width apart and always go 90 degrees to the floor for a full extension of the exercise. Use your arms to help you explode up from the squat and into the air. The goal here is to hit 15-20 reps within 30 seconds.

Jump Squats

Here you will be doing a jumping lunge which will really target every part of your legs. This movement is a great way to start off the workout and warm-up the lower body. You want to aim to hit 24 total or 12 for each leg.

Jumping Lunges

Here you will be doing what’s called a hack squat, however we are reversing it for added muscle tension in the hamstrings, glutes, and calves. This is a great way to engage the back muscles of your legs and take added pressure off your lower back. Make sure you have a wide stable base, keep a 10-2 foot stance, and always keep the weight on the backs of your heels.

Reverse Hack Squats

For this exercise you’ll need to utilize a hamstring curl machine, preferably one that allows single leg motion, however if you only have access to one that has both legs move, that is fine. Make sure you are in a set position that is comfortable, make any adjustments for your height that you may need. A rule of thumb is anyone between 5”8 to 6”0 will utilize a middle height adjustment. The big focus here is to build up a lot of power in the hamstring, at the top of the curl I want you to pause for a good 1-2 seconds and then slowly release your hamstring back down, almost as if you performing an eccentric contraction as well. Be sure to breathe and control your reps, squeeze the hamstrings to keep tension at all times. Due to the pause and slow release, keep the weight lower to get a better feel for the exercise.

Single Leg Hamstring Curls w/ Pause

Split Squats are an awesome way to help target the front of your quads. These require a lot more balance and control than most leg exercises. Never rush through these, even though you want to get all the reps, rushing them or half-fasting them will not be beneficial for you, plus we want to always avoid possible injury. You can either hold 2 dumbbells on each side (like I am) or 1 dumbbell in a goblet style hold and perform the split squat. A standard bench is a perfect height for your back foot to rest on. Try avoid pushing off with the back foot , that makes it easier to go up, you want to specifically target the leg you are standing alone on. Keep back straight and upright and get as low as possible, without your knee hitting off the ground. Make sure you hit 12 reps for each side

Dumbbell Split Squats

This is a basic seated calf raise exercise, however you will be aiming for the outer muscles of your calves as your toes will be adjusted to an inside position (your heels should be out more than your toes, some people call it pigeon toes) Make sure this is a slowed down exercise, many people tend to bounce as they go down and come up.. avoid that and get a deep slow stretch on each rep.

Seated Calf Raises w/ Inward Stance

This is a classic exercise with an added twist to it. Crunches are one of the best ways to keep the core engaged and contracted on every rep. Use a yoga ball or a bench (if you don’t have access to a ball) and rest your calves at the top of them. The higher the elevation the harder the exercise will be. Keep your arms straight and push forward as much as you can on each rep.

Ab Crunches w/ Elevated Feet

Ab Rollers are such a great way to target the entire core and one of my favorite isometric exercises. Here you will perform normal ab rollers but instead of going directly straight, you will go on an angle from left to right. This will engage and target more of the obliques. As you come back up from roll each time, arch your back up (like how a cat does to stretch) and this will keep the contraction even at the rest part of the rep.