Name: Playbook - Warrior Fit - W1/D2 Lower Body | Strength
Uploaded: 2023-03-18T22:09:04.077Z
Duration: 45 min
Description: W1/D2 Lower Body | Strength

Emmanuel

Patricia

I hated it! But I had a moment in the Workout where I wanted to quit… then a little voice came through and said “you don’t get stronger from quitting” this workout definitely makes you stronger

That was a very good leg mix. Very challenging as long as you add progressive weight

Mason

Good leg workout the progression of exercises is great!

Timothy McAuliffe

James

It’s been great so far! I was looking for a new program to do and I’m not disappointed with this one.

Jose

Shelby Holte

Warm-up:
- Leg Swings Side to Side 3 x 10 each leg
- Leg Swings Front to Back 3 x 10 each leg

Workout:
1. Barbell Squat 3 x 10
2. Weighted Bulgarian Split Squats 3 x 10 each leg
3. Air Squats 3 x 10
4. Roman Deadlifts 3 x 10

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for time/reps
- Switch sides and repeat

- 10 reps each leg

Leg Swings - Side to Side

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Repeating the movement for time/reps
- Switch sides and repeat

- 10 reps each leg

Leg Swings - Front to Back

- 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 Squats

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

- 10 reps each leg

Weighted Bulgarian Split Squat

- 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

Air Squats

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the bar down the front of your legs toward the floor
- Drive your hips forward and use your hamstrings to power back to standing

Barbell Roman Deadlifts

W1/D2 Lower Body | Strength

Great way to get started after a break. Thank you austen❣️🫡

Pranav

Good! First workout at the gym in years and it feels good to be strengthening core muscles again!

Christian

Great workout to get back into the swing of things. Excited to continue the 4 weeks and then move on to the phases. Skimmed the other workouts I may not have all the equipment at my home gym but it’s easy to find an alternative

W1/D1 Push | Strength

I think I could have went but heavier on the bent over rows , next time around. Good workout 👌🏼

Solid back workout on the pullups I did negatives

W1/D3 Pull | Strength

It was good! Let’s were to hello to do the lunges with weight but killer mid week set

My legs were hello by the time I got to walking lunges 🥴 I had to drop the weight for my own sake 😂

W2/D1 Lower Body | Strength

Nice to have a lighter day at the end of the week! Still feeling the burn from all those leg centric days ha!

W2/D2 Pull | Strength

Took me about 30 min . Just the perfect amount of arms .

Nicole

W2/D3 Push | Strength

W3/D1 Pull | Strength

Core and cardio least fav day but felt good 

Did jump rope since I don’t own a treadmill

W3/D2 Core and Cardio

W3/D3 Push | Strength

Took couple days off and totally regret starting again with this workout 😂

Not sure if it’s a glitch but it says lower body dynamic stretch but shows me upper body movements?

W3/D4 Lower Body | Strength

added 2 pull ups, slow and steady 💪🏻

Pull-ups are still difficult I use a band to help, have a long way to go before I can at least hit one on my own 🥴

W4/D1 Pull | Strength

Arms are noodles, don’t have strength to do dips but I did use a bench as an alternative to them

W4/D2 Push | Strength

The lightheartedness was real, didn’t finish the split squats those are my most hated, substitute front squats for back squats. Have a wrist injury and it just was not cooperating today

W1/D2 Lower Body | Strength

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