Name: Playbook - Day 1 Training - 2/40 LOWER BODY
Uploaded: 2024-01-07T21:25:02.554Z
Duration: 100 min
Description: 2/40 LOWER BODY

😮‍💨 killer when you’re pushing yourself.

Benjamin

Miller

James

Seth Baumer

YALL ALREADY KNOW HOW THIS WENT 🚀🚀💨

Erik

Alejandro Carmona

This was a sleeper. Really crept up on me

Shawn Freyre

Mark

No cardio. Warm up with walking lunges. Work into first exercise.

*Go to day1official.com/strength-department for weight calculations*

- 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

Barbell Walking Lunges

Sit in the seat so that your knee bends at the end of the seat isolating your quads. Toe positioning is always important. You can aim your toes straight up or point your toes straight out.

Seated Leg Extension

- 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 Squat

- Place the barbell across your upper back
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Barbell Front Lunge

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Standing Calf Raise Machine

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

Lying Leg Curl Machine

2/40 LOWER BODY

Cristian

Jordan

JOSE

1/40 UPPER BODY

Yard work, meditated, stretched and read in the sun, lots of meals and plenty of water. Rest day great success high five very nahhs

ACTIVE REST

Man y’all gonna be collectin so many 5 star ratings that you guys can create your own DAYONE galaxy!! 🚀🚀

Marissa

3/40 UPPER BODY

Tyler

4/40 LOWER BODY

Well balanced workout like a well balanced meal 🤌🏼👌🏼 starting off the lift with the body weight basics is a game changer

5/40 FULL BODY

Much needed rest day, the first week of these lifts have been fuckinAWESOMELY brutal in the best way. Tomorrow, we start again!!

Give me a reason why this ain’t the best way to start your week??? ILL WAIT CAUSE THERE AINT ONE!!

6/40 UPPER BODY

YOU KNOW I HAD TO ADD CALF RAISES TO THE MIX #neverskipcalves

7/40 LOWER BODY

🧘‍♂️ did a bit of a dopamine detox too, limited screens, felt good

Pretty sure my shoulders formed a 4th muscle to be apart of the group after this workout 🔥🔥

8/40 UPPER BODY

9/40 LOWER BODY

10/40 FULL BODY

11/40 UPPER BODY

12/40 LOWER BODY

13/40 UPPER BODY

Christopher Zubia

Stephen

14/40 LOWER BODY

15/40 FULL BODY

16/40 UPPER BODY

17/40 LOWER BODY

18/40 UPPER BODY

is there an at home leg extensions alternative?

tony

19/40 LOWER BODY

20/40 FULL BODY

Luis

21/40 LOWER BODY

Wife regrets coming to the gym with me this morning 😂

Rundell

22/40 UPPER BODY

23/40 LOWER BODY

24/40 UPPER BODY

25/40 FULL BODY

26/40 LOWER BODY

27/40 UPPER BODY

Embracing my hoochie daddy shorts after this workout 💀😂

2/40 LOWER BODY

Community

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