Name: Playbook - Warrior Fit - W2/D3 Legs | Power
Uploaded: 2023-03-18T22:09:04.237Z
Duration: 45 min
Description: W2/D3 Legs | Power

Olivia

Jack

Legs | Power

- Stationary Bike 5 min

- Dynamic Leg Warmup 
(50 Jumping Jacks, 40 Air Squats, 20 Forward Walking Lunges, 20 Rear Walking Lunges, Carioca 20 yards, S. Leg Walking Deadlifts 20 yards, Leg Swings 10 Reps each leg & direction)

- Barbell Back Squats 12,10,8,6,6
- Narrow Legged Squats 3 X 8
- Split Squats 4 X 6 each leg
- Leg Press 4 X 8
- Leg Abduction 3 X 8
- Leg Adduction 3 X 8
- Dumbbell Straight Legged Deadlift 4 X 10
- Seated Calf Raises 3 X 10
- Step Ups 4 X 6 each leg

Stationary Bike

Dynamic Leg Warm-up:
- 50 Jumping Jacks
- 40 Air Squats
- 20 Forward Walking Lunges
- 20 Rear Walking Lunges
- 20 yards Carioca
- 20 yards Walking S. Leg Deadlifts
- 10 Leg Swings (each leg/direction)

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

- 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

- 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

Walking Lunges

- Step backward with the first leg and lower down until both knees are at 90 degrees
- Bring front leg even with the first then step back with this leg
- Repeating backwards

Rear Walking Lunges

- Start with your feet a little wider than hip-distance apart, knees soft
- Use your left foot to push off, crossing it behind the right foot and transferring your weight onto it
- Move your right foot to the side until you’re back to your starting stance
- Now cross your left foot in front, stepping onto it
- Move your right foot to the side
Continue moving to your right, crossing the left foot behind, then forward, until you reach the end of your planned distance 
- Then reverse your direction

- 20 yards

Carioca

- Stand with feet hip width apart
- Arms at your sides
- Lean forward in your hips, shifting weight onto one leg while the other extends behind you
- Touch your toes
- Return to the starting position 
- Step forward and repeat with the other leg

- 20 yards

Walking S. Leg Deadlift

- 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

- 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

Dynamic Leg Warm-up

- 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

- Begin with bar positioned on your upper back, feet narrow
- 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

Narrow Legged Squats

- Start with the barbell across your upper back
- Take a long step back, as if performing a lunge, heel of your back foot should be raised
- Keeping your torso straight, lower slowly until your back knee almost touches the floor
- To come up, focus on staying balanced between the feet and keeping the torso upright, pushing through the front leg
- Complete all your reps on one leg, then switch to the opposite side

- 6 reps each leg

Split Squats

- Position yourself on a leg press machine with your feet hip-width apart on the platform
- Press the platform up with both legs to full knee extension, unhook the latches
- Lower the weight until your knees are just past 90 degrees
- Make sure your lower back stays pressed against the pad
- Press the sled back up, stopping just shy of lockout
- Repeat

Leg Press

- Keeping your feet aligned with your knees 
- Push your legs out against the pads 
- Ensure your movement against the resistance is smooth and controlled
- Return your legs back in to starting position, releasing the resistance

Leg Abduction

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Leg Adductions

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

Dumbbell Straight Legged Deadlifts

- Take a seat on the machine and place the balls of your feet on the platform with your toes pointed forward - your heels will naturally hang off
- Position the base of quads under the knee pad and allow your hands to rest on top
- Extend your ankles and release the safety bar
- Lower the heels by dorsiflexing the ankles until the calves are fully stretched
- Extend the ankles, pressing the weight up
- Repeat for the assigned number of repetitions

Seated Calf Raise

- Place your entire foot onto the step/box/bench
- Press through your heel as you stand up onto the bench, bringing your back leg up, driving your knee forward and up
- Return to the starting position by stepping down 
- Switch your lead leg each rep

- 6 reps each leg

Step Ups

W2/D3 Legs | Power

Just finished BMT and I was scared I was going to lose all my strength. This is the perfect balance to keep my endurance up and get some strength back super excited to see how this program plays out!

Joel

Tough but good variety of workouts to keep the output high

David

W1/D1 Push | Hyper

Felt pretty worn out after the hyper session yesterday. Definitely well below my threshold but good continuous effort

Shoulder started to hurt during the hand clean part, but other then that great work out.

W2/D3 Legs | Power

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