Name: Playbook - Warrior Fit - W4/D3 Lower Body | Strength
Uploaded: 2023-03-18T22:09:04.224Z
Duration: 45 min
Description: W4/D3 Lower Body | Strength

Adnan

The lightheartedness was real, didn’t finish the split squats those are my most hated, substitute front squats for back squats. Have a wrist injury and it just was not cooperating today

Patricia

Blake Saine

Chris Kirkland

Warmup:
Lower Body Warmup

Workout:
1. Back Squat 6 x 4
2. Deadlift 6 x 4
3. Bulgarian Split Squats 4 x 10 each leg 
4. Front Squat 6 x 4 (You can grip the bar like a clean, or you can cross-arm support it. I recommend the clean grip, but if you don't have the mobility in your wrists, that's okay - use cross-body)
5. Roman Deadlift 6 x 4 (Slow eccentric, quick contraction. Keeping your knees bent slightly)

Incline Treadmill or Stair Master - 15 minutes

This warmup targets the rotator cuffs and shoulders, which are the sensitive parts of the upper body that are most prone to injury. Use this warmup before any pulling or pushing, to flush blood into the rotator cuffs and properly prepare them for pulling and pushing movements.

- Start with a LIGHT plate or dumbbell in your hand
- Keep elbow parallel to the ground
- Rotate your arm slowly down towards the ground
- You will feel a slight stretch behind your shoulder

Rotator Cuff Warmup Exterior (Each Arm)

- Start with a LIGHT plate or dumbbell
- Keep your elbow parallel to the ground
- Slowly rotate the plate upwards until even with your head
- Rotate back down again until the arm is at a 45-degree angle
- You will feel a slight stretch in your armpit (rotator cuff)

Rotator Cuff Warmup Interior (Each Arm)

-Start with a weight plate or dumbbell beside your head. Elbow out forward
-  Raise the weight up above your head, rotating your elbow so it is outward
- Bring the weight down again slowly, repositioning your elbow to outward again

Light Plate or Dumbbell Warmup (Each Arm)

Upper Body Dynamic Warmup

- 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 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

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

- 10 reps each leg

Bulgarian Split Squats

- Begin with the barbell across the front side of your shoulders
- Place your fingertips under the barbell just outside of your shoulders and drive your elbows up
- Keeping your chest up and core tight, bend at your hips and knees to lower into a squat until your thighs are parallel to the ground
- Straighten your hips and knees to drive up to the starting position.

Front 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

W4/D3 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!

Christian

W1/D1 Push | Strength

I am hyped already, love this one too 👌🏾

Emmanuel

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

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

W2/D1 Lower Body | 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 .

Nicole

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?

W4/D3 Lower Body | Strength

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