Name: Playbook - Adam Swanson - W1/D1 LEGS/CARDIO
Uploaded: 2023-05-07T17:44:41.279Z
Duration: 70 min
Description: W1/D1 LEGS/CARDIO

WEEK 1 - DAY 1

Make sure to rate and leave a comment on this workout to let me know how you liked it!💪🏼

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- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight.
- Keep the bar close to your shins throughout the entire movement.
- Lower weight until you feel a good stretch in your hamstrings.
- Drive your hips forward and use your hamstrings to power back to standing.

Barbell RDL

- Point your toes towards the ceiling.
- Keep your butt pressed to the bench and don’t let It come off.
- Slowly lower the weight into a complete stretch without letting the weight rest at the bottom.
- Explosively drive the weight up into a full contraction.

Leg Extensions

10 Reps @ 65% of 1 Rep Max.

- Every movement starts from your feet, so make sure your feet are planted and you feel comfortable.
- Your feet should be at least a shoulder width apart and your heels should be slightly angled in with your toes pointed out.
- Brace your core with a big “belly breath” before lowering yourself.
- Break at the hips first before your knees and press your hips back behind you as you lowers yourself.
- Drive your knees out in the direction of your toes and keep them pressed out throughout the entire movement.
- Most importantly, protect your back and make sure It stays strong and that spine stays neutral!

Safety Bar Squats (65% of 1RM)

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press

*Reps Are PER Leg*

- Big steps out in front of you so that your heels are in line with your knees as you lunge down.
- Press through your heels as you step forward using your hamstrings and squeezing your glutes at the top.

Barbell Walking Lunge

*Squeeze for 2 seconds at the top HARD!*
*Let the weight come down all the way and come to a complete stop on every rep!*

- Stack your heels directly under your knees. Don’t place them too far away or too close to you. Find that sweet spot.
- Press through your HEELS at all times to help place tension on your hamstrings and glutes. 
- Keep your chin tucked at all times throughout this movement. Think about trying to make a “double chin”.
- Keep your arms locked and pressing “away” from the bar.
- As you drive the weights up and squeeze hard at the top, your goal is to try to make your torso and legs align and be parallel to the floor.

Barbell Hip Thrusts

Choose your favourite piece of cardio equipment and try to keep your heart rate between 120-150 BPM.

Favourite Cardio

W1/D1 LEGS/CARDIO

Great workout!! Can’t wait for the next one!!

devon

W1/D2 CHEST/ABS

W1/D3 BACK/CARDIO

W1/D1 LEGS/CARDIO

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