Name: Playbook - Day 1 Training - W1 Day 2 Leg Workout
Uploaded: 2024-01-07T21:25:03.109Z
Duration: 90 min
Description: W1 Day 2 Leg Workout

The bodybuilder program says 4 weeks and 4 days per week.  There are 5 days listed.  Please clarify for me if I’m reading it wrong.  Thanks

Sean

Richard Alvarez

Stephen

Shylon🤩

I felt so good that I had to record my workout.

Matthew

Henry

Pouring sweat by the end!! Haven’t hit legs this hard in a cooool minute 🔥🔥

Ricardo

Eric Lochnicki

Aiyaiyai😩🥵 got it done brothers killer of a set gave it my all

Willie

It was awesome but is there a way to log in weights?

Aiden

Great workout. Lots of sets. High heart rates. Brought me to failure

Shawn

Great pump! Love the high sets and reps 🔥🔥

Gabriella Perez

Solid workout, definitely loving the pump!

Justin

Fully pumped! Great session with the wifey @amazingmimi 🔥💪🏼👌🏼

Raleek Harrison

Luis

Colton

Jessie

Karan

JOSE

*Take a warm up set to feel out/calculate the weight used for working sets*

Before or after workout complete 15-20 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

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell Front Squat

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

Use a bench or box to elevate your upper body. Place bar on hips, use pad to make it more comfortable. Drive through your heels with a normal to slightly wide stance. Squeeze glutes and hamstrings at the top of the movement. Control weight back to starting position

Barbell Hip Thrust

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell Box Step Up

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse Hack Squat 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

W1 Day 2 Leg Workout

Was great awesome pump my chest is screaming

Christopher

W1 Day 1 Chest Workout

Stephen Thayer

Seth Baumer

W1 Day 3 Shoulder Workout

Alan

Xavior

W1 Day 4 Back Workout

Isaac

Week 1 complete and finished it off with a perfect burn 🔥 my biceps are fried!!

W1 Day 5 Push/Pull Workout

Brutal leg day. Could barely get in my truck after. Highly recommend

Marissa

W2 Day 1 Leg Workout

Jose

W2 Day 2 Push Workout

W2 Day 3 Pull Workout

Loved it guys, legs are fully pumped 😃

Aaron

Loving this program! The only only change I would make is having a list of of substitution for some of the exercises, for those who might not have access to all the equipment

W1 Day 2 Leg Workout

Community

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