Name: Playbook - Brett Lundeen - Day 36: Legs & Accessory work
Uploaded: 2024-10-01T00:45:20.508Z
Duration: 60 min
Description: Day 36: Legs & Accessory work

Stationary bike

- Begin with your feet hip width apart
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs
- Lower back to starting position and repeat

Gorilla squats

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

Banded Goodmornings

Air squats

Warm up

- Set the bar in the rack at the appropriate height 
- Position yourself under the bar, racking it across the front of the shoulders, elbows forward of the body
- Un-rack the bar, then position your feet in a medium stance position (shoulder-width apart)
- Inhale and brace, then begin to squat down by simultaneously flexing at the hips, knees and ankles
- Descend until your upper thighs are parallel or slightly below parallel to the floor
- Press your mid-foot and heels into the ground as you begin to stand up, keeping your chest high, squeezing your glutes, allowing your knees to straighten and your hips to travel forward, returning to your starting position

Barbell Front Squat

Hip Thrust

Deficit Bulgarian squat

Barbell Step up

Dumbbell Deadlift

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges

3 Rounds for Time

Day 36: Legs & Accessory work

Day 1- Test Week

Day 2- Test Week

Day 3- Test Week

Day 4: OFF

Day 5: Test Week

Day 6: Test Week

Day 7: OFF

Day 8: Full Body

Day 9: Full Body

Day 10: OFF

Day 11: Conditioning

Day 12: Full Body

Day 13: Functional

Day 14: OFF

Day 15: Full Body

Day 16: Full Body

Day 17: OFF

Day 18: Conditioning

Day 19: Full Body

Day 20: Functional

Day 21: OFF

Day 22: Legs (Posterior)

Day 23: Shoulders & Core

Day 24: Back & Biceps

Day 25: OFF

Day 26: Chest & Triceps

Day 27: Legs (Anterior)

Day 28: OFF

Day 29: Legs (Posterior)

Day 30: Shoulders & Core

Day 31: Back & Biceps

Day 32: OFF

Day 33: Chest & Triceps

Day 34: Active Recovery Sweat

Day 35: OFF

Day 37: Chest & Triceps

Day 38: Back & Biceps

Day 39: OFF

Day 40: Legs

Day 41: Shoulders & Conditioning

Day 42: OFF

Day 43: Legs & Accessory work

Day 44: Chest & Triceps

Day 45: Back & Biceps

Day 46: REST

Day 47: Legs

Day 48: Shoulders & Conditioning

Day 49: OFF

Day 50: Upper Body

Day 36: Legs & Accessory work

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