Name: Playbook - Day 1 Training - LEGS 1
Uploaded: 2024-01-07T21:25:03.138Z
Duration: 70 min
Description: LEGS 1

Tip drilling around the gym after this one…

Nick

Stephen

Had to make some subs since I workout in my garage but still a solid workout

Grady

Misael

Ramon

15 minutes of steady state cardio before. Pick one of the following:

- Treadmill Walk 3.0 speed / 3.0 incline
- Incline Treadmill 3.0 speed / 7.0 or higher incline
- Stationary Bike
- Stair Master
- Elliptical

- 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

- 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 Back Squat

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

Lying Leg Curl Machine

- 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

Seated Leg Extensions

Sit on the machine with your legs bent at a 90 degree. Press up using your toes to activate your calf muscles. Lower slowly stretching the calf muscles

Seated Calf Raise

LEGS 1

This push day was nasty 👌🏽👌🏽🔥🔥

Ivan

PUSH 1

Helluva lift! Worked up a good sweat with this one.

PULL 1

MAINTENANCE 1

Some subs for the triceps but overall awesome workout

PUSH 2

PULL 2

Christopher McCollum

Matthew

LEGS 2

MAINTENANCE 2

PUSH 3

Make a cut workout or powerlifting workout

James

PULL 3

LEGS 3

MAINTENANCE 3

Lauren

PUSH 4

PULL 4

Failed my box squats on last set, last rep 😂

LEGS 4

MAINTENANCE 4

PUSH 5

PULL 5

LEGS 5

MAINTENANCE 5

PUSH 6

PULL 6

LEGS 6

Good program! Looking forward to the next.

LEGS 1

Community

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