Name: Playbook - Day 1 Training - DAY 1 CHALLENGE03 (LEGS/ABS)
Uploaded: 2025-01-01T01:25:46.216Z
Duration: 90 min
Description: DAY 1 CHALLENGE03 (LEGS/ABS)

George

The pumpiest of all pumps. What a fuckin workout. Those body weight Bulgarian split squats as a finisher were just 🔥💨

Hans

Seth Lunsford

Kyron McQueen

My legs feel like joes but don’t look like them I feel ripped off!! Nah kidding great pump boys keep ‘em coming!🔥🔥

Nate

Bloody hard but bloody awesome when it’s done ✅

Aaron

should add arms to this workout, 1 set of army crawls back to the car 😅

James

David

Wyatt

Luis

Jon Mall

Before or after workout complete 10-15 minutes of steady state cardio. Pick one of the following:

- Treadmill Walk 3.0 speed / 1.0 incline
- Incline Treadmill 3.0 speed / 6.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

-Sit in a hamstring curl machine adjusted so that the back of your knee sits on the edge of the chair and your heels on the pad. Curl the weight with your hamstrings slow and controlled. Squeeze at the bottom and slowly return to staring position.

Seated Hamstring Curl Machine

- 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

Standing with feet shoulder width apart and holding the bar in front of you. Keep the bar as close to you as possible as you bend forward. Pull your hips back engaging you hamstrings. Keep your back straight and chest up. Lower the bar to your shins without letting the weight touch the ground. Pull yourself back to a standing position with your hamstrings and glutes

Barbell RDL’s

- 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 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

- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Bodyweight Bulgarian Split Squats

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline Sit Up

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging Leg Raises

DAY 1 CHALLENGE03 (LEGS/ABS)

Tiago

AMAZING pump! One of my favorites. 💪🏽

Benjamin Garcia

DAY 1 CHALLENGE
01 (PUSH/TRICEPS)

Christian

Jonnathan

DAY 1 CHALLENGE
02 (PULL/BICEPS)

Alan

DAY 1 CHALLENGE
04 (PUSH/PULL)

José

DAY 1 CHALLENGE
05 (LEGS/ABS)

Orlando

Mohammed

That lock out bench press on the smith machine oooooweeee 🔥🔥

DAY 1 CHALLENGE
06 (PUSH/TRICEPS)

Jason

DAY 1 CHALLENGE
07 (PULL/BICEPS)

Isaac

That shit hits!!! Pump overload my guy💪🏻💪🏻🔥🔥

DAY 1 CHALLENGE
08 (UPPER BODY)

Feelin like I can pose as a redwood tree gettin pump like this god damn!!

Dennis David

DAY 1 CHALLENGE
09 (LOWER BODY)

Feel the pump my G’s 💪🏼🤌🏼🔥🔥

Y’all dirty for puttin squats first exercise after a crazy leg day, but I like gettin dirty! Lets fuckin go🚀🚀🚀

Willie

DAY 1 CHALLENGE
10 (FULL BODY)

My arms are on 🔥🔥🔥🔥 good shit

Feelin like I’m from Chernobyl and my bicep wants to grow another bicep and slap my grandmamma in the face

DAY 1 CHALLENGE
11 (ARMS/ABS)

Gonna turn me into a Gladiator fr 💪🏼🔥🔥🔥

I feel like the actual landmine ready to explode with this paaaahmp 💪🏼💪🏼

DAY 1 CHALLENGE
12 (UPPER BODY)

Stephen

Alexa, play Gloria Gaynor - I Will Survive

DAY 1 CHALLENGE
13 (LOWER BODY)
“Only The Strong Survive”

DAY 1 CHALLENGE
14 (FULL BODY)

Can’t see my feet chest is to pumped!!!!

DAY 1 CHALLENGE
15 (CHEST WORKOUT)

LEGS ARE UNSERVICEABLE AFTER THIS WORKOUT

Today was a tough day mentally for me, but leg days always cheer me up. Great fuckin workout

DAY 1 CHALLENGE
16 (LEGS/CALVES)

If Friday had a face, I’d slap it with my bicep pump from this lift

Tyler

Videos 10/10 idea but can you update/check them. Forearm barbell curl wasn’t shown, excited to be here though 🤙🏾LFG!

Sebastian Castorena

DAY 1 CHALLENGE
17 (ARMS/ABS)

Feel the burn of no return!!!!🔥🔥🔥🔥🔥

Gym thought I was stealing their shoulder pads on the way out. Told them it was just my pump from this workout 🚀🚀

DAY 1 CHALLENGE
18 (SHOULDERS)

Who needs Red Bull when you can grow wings from doin this workout 💸💸

Shawn Freyre

DAY 1 CHALLENGE
19 (BACK WORKOUT)

Ali gee

DAY 1 CHALLENGE
20 (ARMS & ABS)

We hittin PRs on recovery day fellas 🚀🚀

DAY 1 CHALLENGE
21 (Recovery)

Feelin like I can take a punch from Saitama 🤛🏼

DAY 1 CHALLENGE
22 (CARDIO/ABS)

DAHHHH PAAAHHMMPPPP💪🏼💪🏼💪🏼💪🏼

Matthew kelk

DAY 1 CHALLENGE
23 (PUSH/BICEP)

Hittin them with the Ric Flair WOOOOOOOOO

ABDELAZIZ

DAY 1 CHALLENGE
24 (PULL/TRICEP)

Emilio

DAY 1 CHALLENGE
25 (LEGS/ABS)

Is it possible for skin to tear from a pump?! 🚀🚀

DAY 1 CHALLENGE
26 (PUSH/PULL)

Legs on a Monday to start the week ?! LETS FUCKIN GO 🚀🚀

Roman

DAY 1 CHALLENGE
27 (LEGS/ABS)

G Francis

DAY 1 CHALLENGE
28 (FULL BODY)

DAY 1 CHALLENGE
29 (ABS/ARMS)

Dirty thirty with a dirty pump let’s fuckin go

DAY 1 CHALLENGE
30 (PUSH/PULL)

Leg day on the final day of the challenge. Wouldn’t want it any other way. These past 31 days have been fucking amazing and it’s just the fuckin beginning baby!! DAYONE☝🏼🏴‍☠️

I was not prepared for this one. Almost needed to be carried out of the gym. But we got it done. 💪🏼🔥

DAY 1 CHALLENGE03 (LEGS/ABS)

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