Name: Playbook - Brandon Espiritu - W1 D2 (QUADS/HAMS)
Uploaded: 2021-11-07T01:56:32.622Z
Duration: 45 min
Description: W1 D2 (QUADS/HAMS)

I really enjoyed this. It seemed a bit repetitive at first for someone who has gym ADHD, but overall I felt the fatigue hit my legs about half way through and I knew it was working. One thing I’d appreciate is weight suggestions based on beginner, intermediate and advanced.

Mike

- Alternatives: Smith machine for assistance.
- Form: Feet shoulder width apart, toes slightly out, core braced and chest up. Spine straight preventing any rounding of the back. Push through entire foot on way up. 
- Tips: Use flat bottom shoes or no shoes at all.

Barbell Squats

- Form: Feet shoulder width distance part. Grip bar with hands just outside your legs. Lift bar by driving hips forward, keeping a flat back. Lower bar slowly. Keep chin up and eyes looking forward. Keep core braced and spine straight at all times.
- Tips: Use flat bottom shoes or no shoes at all.

Deadlifts

- Form: Hands behind head. Core braced and spine straight.

Prisoner Jump Squats

- Alternatives: leg curl machine
- Tips: Brace yourself using arms/hands. Squeeze at end of each rep.

Physioball Hamstring Curls

W1 D2 (QUADS/HAMS)

W1 D1 (CHEST/BACK)

W1 D3 (ACTIVE RECOVERY)

Great way to exhaust the muscles. Around the fifth round of EZ bar curls, I went up 10lbs in weight to really finish my arms.

W1 D4 (BICEP/TRICEPS)

W1 D5 (SHOULDER/TRAPS)

This one was a slow burner. By the third set of each, I was energized to get through the remaining sets of high reps. Killer workout!

W1 D6 (F*CK IT WORKOUT)

W1 D7 (ACTIVE RECOVERY)

W2 D1 (BACK/CHEST)

It was good. I enjoy the repetition. It helps me perfect my form and self correct when I get off.

W1 D2 (QUADS/HAMS)

Community

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