Name: Playbook - Warrior Fit - W4/D1 Legs
Uploaded: 2023-03-18T22:09:04.358Z
Duration: 45 min
Description: W4/D1 Legs

1. Back Squats 8 x 3
2. Leg Press 3 x 10
3. Leg Extensions 5 x 10
4. DB Roman Deadlifts 4 x 8
5. Hamstring Curls 4 x 8
6. Barbell Walking Lunges 3 x 20 steps

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

- 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

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- 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 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

- 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

Barbell Walking Lunges

W4/D1 Legs

The progression of groundwork to phase 3 is great. Love the increasing challenge!

Christian

Zach

W1/D1 Legs

W1/D2 Chest

W1/D3 Rest/Recovery

W1/D4 Arms

W1/D5 Rest/Recovery

W1/D6 Shoulders

W1/D7 Rest/Recovery

W2/D1 Legs

W2/D2 Chest

W2/D3 Rest/Recovery

W2/D4 Arms

W2/D5 Rest/Recovery

W2/D6 Shoulders

W2/D7 Rest/Recovery

W3/D1 Legs

W3/D2 Chest

W3/D3 Rest/Recovery

W3/D4 Arms

W3/D5 Rest/Recovery

W3/D6 Shoulders

W3/D7 Rest/Recovery

W4/D2 Chest

W4/D3 Rest/Recovery

W4/D4 Arms

W4/D5 Rest/Recovery

W4/D6 Shoulders

W4/D7 Rest/Recovery

W4/D1 Legs

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