Name: Playbook - Day 1 Training - W1 Day 1. Lower Body
Uploaded: 2024-01-07T21:25:02.537Z
Duration: 70 min
Description: W1 Day 1. Lower Body

Dominique

David

TEST STRENGTH ON FIRST EXERCISE (MAXIMAL EFFORT)
*Take a warm up set to feel out/calculate the weight used for working sets*

Before or after workout complete 10-15minutes 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

Find a box, bench, or platform that when you sit on it your legs bend at a 90 degree angle or slightly higher and toes point out. Inhale on your way down and completely sit on box. Exhale and drive up as if you are trying to split the floor with your feet.

Barbell Box Squats

With the bar rested on your back as if you were to perform a squat. Pull your hips back as you bend forward, keep your back straight, and chest up. Have a slight bend in your knees. Once your upper body is parallel to the ground (or slightly above) use your hamstring to stand you back up and squeeze your glutes at the top.

Barbell Good Morning

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

Lying leg curl machine

This exercise targets the muscles and tendons in the lower back. Strengthen the hamstrings and glutes. Squeeze at the top and control with the hamstrings on the way down. Also helps with decompressing the spine.

Reverse Hyperextension

Hold dumbbell in each hand and keep your arms at your sides, keeping your torso upright. Keep your arms relaxed at your sides throughout the whole movement. Step forward with one leg, putting your weight into your heel. Bend at the knee and perform lunge taking a step each rep.

Dumbbell Walking Lunges

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Kneeling Cable Crunches

- 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

W1 Day 1. Lower Body

Hands down best upper body workout I ever had ‼️‼️

Oliver

W1 Day 2. Upper Body

W1 Day 3. Lower Body

Rundell

W1 Day 4. Upper Body

W2 Day 1 Lower Body

Got a great tricep pump in, won’t be feeling my arms tomorrow!

W2 Day 2. Upper Body

Killed my legs I don’t think I can walking 😩

Isaiah

W2 Day 3 Lower Body

Feeling stronger with every workout💪🏼🙏🏼

W1 Day 1. Lower Body

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