Name: Playbook - Brett Lundeen - Day 40: Legs
Uploaded: 2024-10-01T00:45:20.520Z
Duration: 60 min
Description: Day 40: Legs

Stationary bike

Walkouts

Cossack squat to reach

Banded Goodmornings

Warm up

- Step up to the barbell, with a hip-width stance, get into position by flexing at the hips and knees in order to grasp the bar slightly wider than shoulder-width, with an overhand or alternating grip
- Before initiating the lift, pull the slack out of your positioning by tightening the lats and loading the hamstrings by pushing against the floor slightly
- Driving through the feet, extending the knees and hips to move the weight upward
- After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by flexing the hips and knees, guiding the bar back to the floor with control
- The bar path should be straight up and down in the pull and also as you lower the bar to the ground

Deadlift

Front rack Bulgarian Squat

Staggered stance RDL

Calf raise

Jump rope

Goblet squat

Box step overs

10 min AMRAP

Day 40: Legs

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 36: Legs & Accessory work

Day 37: Chest & Triceps

Day 38: Back & Biceps

Day 39: OFF

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 40: Legs

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