Name: Playbook - Day 1 Training - W3 Day 1 Lower Body
Uploaded: 2024-01-07T21:25:02.664Z
Duration: 75 min
Description: W3 Day 1 Lower Body

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

Before or after workout complete 10-15 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

- Keep your heels together
- Lower with a controlled motion
- Push through your heels to go up engaging your quads

Smith Machine Squat

Hold a plate or dumbbell by its sides at chest level, so your elbows are pointing out and down. Stand with your feet shoulder to hip width apart. Begin to squat, sitting your hips back and bending your knees. As you drop into a deep squat, your elbows should come inside your knees, pushing them out

Dumbbell Goblet 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

Lay your thighs on the pad. Bend at the waist, keep your back straight. Hold weight either on your chest or out in front. Squeeze your hamstrings and glutes each rep.

Weight Back Extensions

- 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

W3 Day 1 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

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

Isaiah

W2 Day 3 Lower Body

Feeling stronger with every workout💪🏼🙏🏼

W3 Day 1 Lower Body

More workouts from Day 1 Training