Name: Playbook - Zac Perna - W1/D3 - legs
Uploaded: 2021-08-31T10:44:39.174Z
Duration: 45 min
Description: W1/D3 - legs

Abigail

Great 2nd day 💪. Enjoyed the leg workouts.  Would love it if you could put a “rest”timer on your app, like the other trainers, so I know how long I’m resting between sets. Otherwise I have to set a timer somewhere else. Do you recommend a certain amount of time to rest between sets? Cheers!

Curt

Awesome easy to follow leg workout that really burned

Luke

Absolutely fookin cooked maaaate 🥵🍗

Good- unsure about rest times in between but went for 2 mins!

Eric

Great workout! Legs are definitely burning after that one. Week one done, looking forward to the rest!

NIKAELA

Been looking for a good lockdown workout and this is perfect. Cheers mate

Cameron

Superset 
- Bodyweight squats 4 x 20
- Banded monster walk 4 x 15

- Bulgarian split squat 3 x 15

Superset
- Goblet squats 3 x 25
- Single leg dumbbell hip thrust 3 x 15

- Standing dumbbell calf raise 3 x 20

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight squats

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps
- Keep your hips down and toes pointed forward

Monster walk

Superset

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come up 
- Work both sides

Bulgarian split squat

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet squat

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg  DB hip thrust

- Holding dumbbell at your side, perform a calf raise
- Pause at the top engaging your calves
- Lower into a calf stretch and repeat

Standing dumbbell calf raise

W1/D3 - legs

Vanessa

Paul

W1/D1 - push

Was unable to do some home workouts due to furniture

Crystal

Good workout. Couldn’t find a wall to do wall pull-ups, so improvised.  Same with bar pull ups.

W1/D2 - pull

Digging the new interface where you can put reps and weight in!

Dylan Ching

Great workout!  I was wondering if it’s possible to put the timer on the upper right hand side of your instruction videos? I know that’s what Magnus and Boss do and it makes it a bit quicker to get to.  Also as I get tired its more difficult to be perfect when touching screen on iPhone and I tend to hit the wrong icons…ha!

W2/D1 - push

Zac, since a lot of these exercises say to go to failure, what is the max amount and minimum amount of reps one should be able to do with a given weight before reaching failure?

Great workout.  I should have messaged to find out your modifications for the wall and kitchen counter workouts, as well as doing the rear delts without an incline bench. I did my own, but be great to get it from a pro if you have a minute. Cheers!

W2/D2 - pull

Zac, do you have any leg warm ups and cool downs you recommend? Also, anything for the upper body too?

W2/D3 - legs

Question for you. On the single arm overhead dumbbell extensions, I can do 20lbs for 12 reps x 4 no problem.   When I move to 25lbs, I can only do 10 reps. Which is better?

W3/D1 - push

Enjoyed this one. I wanted to ask if you had any modifications for the “wall pull-ups” and “inverted bench row”?  I had access to a pull up bar so did wide “palms facing away” pull ups for the “wall pull-ups” and then close together arms “reverse grip palms facing in pull-ups” for inverted bench row. Was that ok, or do you suggest something else?

W1/D3 - legs

Community

More workouts from Zac Perna