Name: Playbook - Zac Perna - W6/D3- Legs
Uploaded: 2022-01-09T23:55:03.063Z
Duration: 60 min
Description: W6/D3- Legs

Max Wilde

1. Leg Extensions (3 Sets)
- 15 reps
- 12 reps
- Failure

2. Leg Press- Quad Focused (3 Sets)
- 10 reps
- Failure
- Failure

3. Bulgarian Split Squat (3 Sets)
- 12 reps
- 10 reps
- Failure

4. Hamstring Curl- Seated (3 Sets)
- 15 reps
- 12 reps
- Failure

5. Barbell RDL (3 Sets)
- 12 reps
- 10 reps
- Failure

- 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

- Keeping your back flat against the pad.
- Lower your legs towards your chest.
- Drive through the balls of your feet/toes to press back to starting position whilst increasing tension on the quads.

Note: Try to constantly have weight coming through the toes/ball of your foot on the way down to increase difficulty of the exercise.

Leg press (quad focussed)

- 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

- Sit in a hamstring curl machine adjusted to you.
- Curl the weight with your hamstrings slowly with control.
- Make sure you hold the contraction for a second.
- Then slowly return to starting position, ensuring the tension on the hamstrings remains on.

Hamstring curl (seated)

- Start with bar in your hands as opposed to the floor.
- Slowly lower the weight with a slight bend in your knees, bending 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.

Note: Keep the bar closer to your legs to emphasise the stretch in the hamstrings and eliminate discomfort in your lower back.

Barbell RDL

W6/D3- Legs

Lacey

The first workout I’ve done on this app that actually had an accurate measurement of time it takes. Top notch on the exercises too!

Cory

There are several exercises without test timers

Abner Cassia

W1/D1 Chest + abs

Xavier byers

Jorge

landon

W1/D2 Back

Adrian

Ima need help crawling to the car bro…..
Great workout. Thank You sir…

Jason

W1/D3 Legs

Thank you for making these workouts a little harder!

Tyler

Kaley

W1/D4 Arms

Scott

Stewart Clementz

Rakan

W1/D5 Shoulders

Andrii

W2/D1 Chest + abs

Jose

Is there something I can do to substitute deadlifts? I don’t know if my back is just really weak but I feel like I’m going to snap. 

I’m only a fairly skinny guy who cannot put on weight regardless how much I work out and eat though.

Ashley

Trained with a tiktoker - were gonna get burgers now @chebbosburgers

Carlos

W2/D2 Back

Sylvester

The worthkout was gud - Jamie Oliver (my training partner)

W2/D3 Legs

Eric

Briam

W2/D4 Arms

liam

Bernie Sanders would be proud of such Bern (burn).

Walter

W2/D5 Shoulders

John

I’m not sure if I’m doing something wrong but I feel no burn in my chest in the butterfly dumbbell workouts

Asis

W3/D1 Chest + abs

I’m not sure if I did the last exercise wrong. My forearms felt it the most for some reason.

W3/D2 Back

W3/D3 Legs

Donny

Great program, just wondering if I’m behind on my weekly schedule is it worthwhile doing two sessions in 1 day targeting different areas to catch up or not?

Dylan Wheeler

W4/D2 Back

Enrique

Always my favourite workout of the week, the pump is next level

Dylan Ching

W3/D4 Arms

Every workout gives that great burn I applaud you! One thing I couldn’t feel much of a burn on the shoulder shrugs. Is there anything I could be doing wrong?

W3/D5 Shoulders

Mohammad

W4/D1 Chest + abs

Honestly didn’t think I’d be making this much progress, I fractured my pelvis 3 years ago and haven’t been into a gym since that happened.
Until I signed up for this, so thank you for giving me the motivation to get back into it.

took a one week break, and almost had a hamstring injury during the 4th workout :s

Abdullah Kuhaily

W4/D3 Legs

Great I felt a great burn in biceps and triceps!

W4/D4 Arms

Ryan

Again I can’t really feel a good burn with the last workout. I’ve been going slow and holding the contraction I’m not sure if it’s my form or not

Beau

W4/D5 Shoulders

Thought it was going to be too little volume but it was actually really good and challenging! Looking forward to trying the rest of the new sessions

Awesome workout. I couldn’t feel much of a burn in the chest during the bench press but I didn’t have my elbows flared out either I’m curious as to why I couldn’t feel a burn.

W5/D1- Chest

W5/D2- Back

W5/D3- Legs

Am I supposed to do the whole workout twice?

kassi

I’d like to know a little more about posture for the barbell workout for the triceps I found myself a little confused on the right posture to get a proper burn in the right area

W5/D4- Arms

A bit shorter than usual but got a good pump

Again I have an issue feeling the burn with shoulder press not sure if I have my arms too forward or maybe drop down (which I don’t think is the case since the weight I’m doing is low enough but not low enough to wear I don’t feel a burn) I just feel the burn in the wrong place if that makes sense more like my shoulder joints

W5/D5- Shoulders

Still not sure what I’m doing incorrectly on the last excercise with the machine but I find it difficult to feel a burn on my chest with it and I end up feeling more on my arms than anything.

W6/D1- Chest

W6/D2- Back

Love it!!! Always love arm days with you👏

Kenneth

W6/D4- Arms

Great workout felt the burn for every one

W6/D5- Shoulders

Ok this was fine, kinda makes me nervous for next.

Kiran

Pride 59 W1/D1- Chest

More details in the workouts and doing a separate tab for the 59 challenge so it doesn’t get confusing with the other workouts. Thanks

Fernando

Back for dayz!
That was a good workout
Bring on the 8 weeks
#staymassive

Chris

Wasn’t able to get into the gym today, used home gym so had to substitute some exercises but was still a good lift for 2nd day of the challenge💪🏽💪🏽

Jhardyn

Pride 59 W1/D2- Back

Billy

Great leg workout to follow and informative videos on proper form.

Giorgio Regaliza

Pride 59 W1/D3- Legs

Triceps for dayz!!
Killed my triceps 
Couldn’t quite get as much on the biceps due to injuring my elbow

Best arm workout iv had in a long time, gunna be feeling that one for a while.

Pride 59 W1/D4- Arms

Arms and shoulders in one day!
Going to be feeling this for a couple days!

Pride 59 W1/D5- Shoulders

Chest followed by my first ever spin class… now I’m f***ed

Pride 59 W2/D1- Chest

Cade

Pride 59 W2/D2- Back

Great session. I’m on a double refeed day this weekend so I had loads in the tank

W6/D3- Legs

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