Name: Playbook - Warrior Fit - W3/D1 Legs
Uploaded: 2023-03-18T22:09:04.267Z
Duration: 45 min
Description: W3/D1 Legs

1. Back squat 3 x 5
2. Roman Deadlifts 4 x 5
3. Hamstring Curls 4 x 8
4. Leg Press 4 x 8
5. Standing Calf Raises 5 x 10

Cardio of choice 10 min

- 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

- 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 by lying on your stomach on the machine bench
- Position the pad just above your ankles
- Slowly bend your knees, pulling your feet toward your glutes
- Then slowly return to the starting position by extending your legs

Hamstring Leg Curl

- 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

- Adjust fit/weight on the calf raise machine 
- Press up onto your toes activating your calves
- Lower slowly into a slight stretch

Standing Calf Raises

W3/D1 Legs

Zach

Abdulaziz

W1/D1 Legs

Patricia

W1/D2 Chest

This was day 1 for me. I am beginning my journey with my daughter. She has joined the softball team locally and will begin playing for her high school team. I am excited to venture with my daughter on her journey. Austen is a great role model and leader for many to follow and I cannot express enough thanks for everything he has done, does now and will continue to do in the future. Cheers.

Christian

It was a great arm pump and loved the workout

Jack

W1/D3 Arms

I’ll never be able to do a pull-up 😩😩

Great early morning workout. Definitely going to be sore tomorrow!

Morgan

W1/D4 Back & Legs

W1/D5 Rest/Recovery

Push ones myself to go slightly heavier , so Much regret in my life choices

W1/D6 Shoulders

W1/D7 Rest/Recovery

W2/D1 Legs

W2/D2 Chest

W2/D3 Arms

W2/D4 Back & Legs

W2/D5 Rest/Recovery

W2/D6 Shoulders

W2/D7 Rest/Recovery

W3/D2 Chest

W3/D3 Arms

W3/D4 Back & Legs

W3/D5 Rest/Recovery

W3/D6 Shoulders

W3/D7 Rest/Recovery

Each week adding more and more weight personal best in squat and leg press.

W3/D1 Legs

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