Name: Playbook - Warrior Fit - W4/D4 Back & Legs
Uploaded: 2023-03-18T22:09:04.375Z
Duration: 45 min
Description: W4/D4 Back & Legs

1. Deadlifts 3 x 5
2. Seated Calf Raises 4 x 10
3. Leg Extensions 4 x 10
4. Walking Lunges 4 x 20 steps
5. Pull-ups 4 x 6
6. Cable Row 3 x 10

Cardio of choice 10 min

- 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

- 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 Raises

- 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

- 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

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-ups

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Cable Rows

W4/D4 Back & 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/D1 Legs

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.

W4/D4 Back & Legs

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