Name: Playbook - Clark Bartram - W1/D3 - legs
Uploaded: 2022-06-08T14:54:02.677Z
Duration: 45 min
Description: W1/D3 - legs

Clark. Sled push? I have a pretty decent gym setup at our firehouse, however, I have to believe it would have to be only a few gyms in the country that have a 25m sled. Come up with something more practical that more can use. I just replaced it with heavy calves.

Steve

Evangelos

Jose Montenegro

Breathing good need to get to some 3 minute core

JohnNaiberk

Liked the work out. I had hard time finding alternative exercise for sled and leg press. I just did sumo squats and extra body weight squats.

Bret

Do not do the shelf ,the golds gym didn’t have one

Angel Baez

Quit after the first three exercises due to a severe migraine headache. Will attempt to finish after work today. There should be a button to pause or record uncompleted workouts.

Adam

I have torn cartilage in my left knee so I couldn’t do legs

Murray Sherwin

I loved it, as much as I can love leg  day. 😆

Roger

John

Just about at 8:00 I'm out of stuff. I don't like doing legs but it's probably good to stress them a little bit. The sled push is more my style and it was a great way to end the workout. Thanks

Jerard

Some modifications for equipment would be good here; although I had already made a sled out of PVC and plates- before I used a flat dolly for years.

Anonymous

Mostly good stuff but I didn’t have a way to do a sled push

Peter Benton

Jared

Joseph Figueroa

Herschel James Elliot Overby

- Barbell squats 4 x 8,8,10,12
- Leg press 8,8,10,12
- Leg extensions 4 x 10
- Leg curls 4 x 10
- Sled push 3 x 25 yards

- 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 squats

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press

- 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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Leg curls

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

W1/D3 - legs

Workout was really good. I do need to modify the push-ups and the dumbell flies due to my shoulder though. Any alternatives to not aggravate my nerve again?

Armando Del Valle

Thanks Clark, good start.  Needed the assist on the dips.  55 year old new to weights.  Naturally fit

W1/D1 - chest

W1/D2 - back

Great workout.  But like others say:  place for notes on weights used

W1/D4 - shoulders

Seemed a bit light on weight until that last progressive set of 12. Crap.

W1/D5 - arms

Mario

W1/D6 - cardio

My shoulder was not having it today with certain exercises so I had to go lighter than usual. 

My body loves to remind me I have a bad shoulder even when the nerve isn't bugging me.

W1/D3 - legs

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