Name: Playbook - Warrior Fit - W2/D3 Legs | Power
Uploaded: 2023-03-18T22:09:04.171Z
Duration: 45 min
Description: W2/D3 Legs | Power

Really enjoyed this workout. Lots of volume for the legs.

Nicole

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 3 X 6 each leg
- Leg Press 4 X 8
- Leg Abduction 3 X 8
- Leg Adduction 3 X 8
- Dumbbell Straight Legged Deadlift 3 X 10
- Seated Calf Raises 3 X 10
- Step Ups 3 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

Killer workout, my first one so obviously kicked my butt!

John

Kicked my ass. I had to change a movement or two due to equipment but this was a good place to gauge my level of fitness. Great workout. Crazy sweat.

Phillip

Saul V

W1/D1 Push | Hyper

Have alternative to some stuff, don't have a back extension or rowing machine, just ran on treadmill for that.

Noah

Great workout. Really love the blend of functional training and bodybuilding style training. Really gets the heart rate going.

W1/D2 Pull | Hyper

Great workout. My legs are smoked and my shirt is completely sweat through.

1 leg press will humble the hell out of you real quick.

Zach

Cameron

W1/D3 Legs | Hyper

Another great workout. I really enjoy this style of training. Especially being active duty military this fits right into my lifestyle

W2/D1 Push | Power

Another fantastic workout. Every workout gets your heart rate going and makes you sweat.

W2/D3 Legs | Power

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