Name: Playbook - Day 1 Training - W2 Day 1 Leg Workout
Uploaded: 2024-01-07T21:25:03.232Z
Duration: 90 min
Description: W2 Day 1 Leg Workout

Seth Baumer

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

Marissa

Eric Lochnicki

Willie

Almost fell when I took the first step out the gym!! 🔥🔥

Eric

Isaac

Brogan Baker

The burn and push was real this AM! Great start to week 2!!

Gabriella Perez

Pump was amazing! Those cannonball squats were a game changer.

Justin

Want a nasty pump, donate blood a day before a leg workout like this… hope your car ain’t parked far lol. LFG!!! 🤘🏼

Matthew

Amazing workout, I literally spanked my legs 😂

Kevin

Emmanuel

*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

- 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

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

Grab a pair of dumbbells with your palms facing towards your body. Engage your core and your glutes as you bend forward and extend in the opposite direction Then, return to the starting position and repeat.

Dumbbell RDL’s

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 a plate (25 or 45lb) on the floor. With the bar places on your back and each heel on top of the plate with a narrow stance. Drop down into a squat, sitting your hips back and bending at the knee. Sit at the bottom to stretch your quads and press through your feet back to standing position

Barbell Cannonball Squat (Heel Elevated)

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

W2 Day 1 Leg Workout

Was great awesome pump my chest is screaming

Richard Alvarez

Christopher

W1 Day 1 Chest 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

Stephen

W1 Day 2 Leg Workout

Stephen Thayer

W1 Day 3 Shoulder Workout

Alan

Xavior

W1 Day 4 Back Workout

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

W1 Day 5 Push/Pull Workout

Jose

W2 Day 2 Push Workout

Colton

Raleek Harrison

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

W2 Day 1 Leg Workout

Community

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