Name: Playbook - Day 1 Training - W4 Day 3 Lower Body
Uploaded: 2024-01-07T21:25:02.739Z
Duration: 80 min
Description: W4 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

- 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

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable Pull Through

- Jump over bench back and forth
- Land softly

Double Leg Bench Hurdle

- 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

Bodyweight Sit Ups

Elbow Plank

W4 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

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

Isaiah

W2 Day 3 Lower Body

Feeling stronger with every workout💪🏼🙏🏼

W4 Day 3 Lower Body

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