Name: Playbook - Warrior Fit - W2/D1 Lower Body | Strength
Uploaded: 2023-03-18T22:09:04.090Z
Duration: 45 min
Description: W2/D1 Lower Body | Strength

Adnan

Emmanuel

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

Christian

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

Patricia

Took me about 50 min because of the deadlifts. Idk what the difference between bb deadlifts and romainem bb deadlifts are so I had to google it . The descriptions didn’t really tell a difference and the videos look the same. But solid workout as my legs are now useless 😂

Nicole

Warmup:
- Dynamic Leg Warmup

Workout:
1. Deadlift 4 x 8
2. Roman Deadlift 4 x 8
3. Barbell Walking Lunge 4 x 8 each leg
4. Barbell Back Squat 4 x 8

Leg swings are a great way to prepare your hips and lower body for adding weight during your workout. Make sure you alternate between each leg during the leg swings.
So this warmup would go like this:
-Leg Swing Front to Back - Left Leg - 15s
-Leg Swing Front to Back - Right Leg - 15s

-Leg Swing Side to Side - Left Leg - 15s
-Leg Swing Side to Side - Right Leg - 15s

-Air Squats - 15 reps
Repeat 2x

- 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

Leg Swings - Front to Back

- 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

Leg Swings - Side to Side A

- 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

Dynamic Leg Warmup

- Position your feet hip-width apart, angled slightly outward where you feel most comfortable
- Ensure your midfoot is under the bar without your shins touching the bar
- Grip the barbell shoulder-width apart in an overhand grip (knuckles facing forward)
- Move into position by bending your knees so that your shins nearly touch the bar
- Lower your glutes as much as possible to incorporate maximum leg drive
- Straighten your back by raising your chest, this will activate your lats
- Take a big breath in and brace your core (flex your abs and your glutes)
- Lock your elbows and arms in position
- Push your feet through the ground and lift the bar, as the bar passes your knees, drive your hips forward to stand up straight, and lockout your glutes
- Reverse the movement with control until the bar returns to the ground and you release tension

Barbell Deadlifts

- 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

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg
- Repeating forward

- 8 reps each leg

Barbell Walking Lunges

- 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

W2/D1 Lower Body | Strength

I have to say, in all honesty I am a fan with 45min of this workout. Thanks buddy

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!

W1/D1 Push | Strength

I am hyped already, love this one too 👌🏾

W1/D2 Lower Body | Strength

Loved every minute of this wonderful workout🤛🏾

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

W1/D3 Pull | 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 .

W2/D3 Push | Strength

Timothy McAuliffe

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?

W2/D1 Lower Body | Strength

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