Name: Playbook - Day 1 Training - W1 Day 3. Lower Body
Uploaded: 2024-01-07T21:25:02.559Z
Duration: 70 min
Description: W1 Day 3. Lower Body

*Use 60-80% of your max strength weight to work on range of motion, control, speed, and explosiveness*
EFFICIENT WORKING SETS 

*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

- 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

Step into the middle of the hexagon and get into the starting position. Your feet should be shoulder-width apart. 
Hinge forward at your hips so that your butt moves out behind you. Then bend your knees slightly so that you can grab hold of the hex bar. Keep your back flat and your chest up.
Grab the high handles or the outsides of the hexagon with a shoulder-width grip. Use a neutral grip with your palms facing your body.
Push through the soles of your feet to get the hex bar off the ground. You do not want your knees to move during this first part of the move - keep your shins perpendicular to the floor. 
Once your upper body is almost completely straight, unbend your knees. The weight should be held in front of your thighs. 
Lower the weight following the same pattern: hip hinge, butt out, bend the knees.

Hex Bar Deadlift

Stand inside a loaded trap bar with your feet shoulder-width apart. Squat and grasp the handles of the trap bar. Take a deep breath. Keeping your torso upright and your arms and back straight, exhale as you lift the trap bar into a standing position. Breathing normally and keeping your arms straight, walk in a straight direction for the desired distance while holding the trap bar. At the end of the walk, stop, bring your feet level, and set the trap bar down carefully by first pushing your hips back and then flexing your knees.

Hex Bar Farmers Carry

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell Front Squat Thrusters

- Jump over bench back and forth
- Step into jump. (Advanced: No step)

Double Leg Bench Hurdle

While holding a plate over head, Lift and extend your legs out in front of you, so your feet are a few inches off the floor. Lean back, so you are balancing on your butt/sacrum. Your body should resemble a shallow V-shape.
Bend your knees and pull your legs in while simultaneously moving your upper body forward.
Lean back while extending your legs and repeat.

Plate Weighted Lying Knee tuck

W1 Day 3. Lower Body

Dominique

David

W1 Day 1. Lower Body

Hands down best upper body workout I ever had ‼️‼️

Oliver

W1 Day 2. Upper 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 3. Lower Body

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