Name: Playbook - Day 1 Training - W2 Day 3 Lower Body
Uploaded: 2024-01-07T21:25:02.648Z
Duration: 75 min
Description: W2 Day 3 Lower Body

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

Isaiah

*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

- 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

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees, then step through and raise knee to stomach/chest
- Repeat on the opposite side

Smith Machine Reverse Lunge Step thru

Stand with a barbell balanced on your shoulders behind your neck. Place your right foot onto the elevated platform and push up through your heel to lift yourself up and place your left foot on the platform. Step back down with your right foot, concentrating on flexing your hip and the knee of your left leg. Repeat all your reps on one side, then swap legs.

Barbell Box Step Ups

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Lying Single Leg Glute Bridge

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Seated Abductor Machine

Sit on the adductor machine. Set the pads so that you starting with a stretch in your groin. Use your adductors to bring the pads together and squeeze. Control the the machine back to starting position.

Seated Adductor Machine

A crunch begins with you lying down, knees bent. Do not hollow your stomach or press your back against the floor. Gently lift your head and shoulders off the ground(squeeze your core) hold briefly and relax back down.

Lying Crunches

W2 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

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

Feeling stronger with every workout💪🏼🙏🏼

W2 Day 3 Lower Body

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