Name: Playbook - Devon Levesque - W1/D2 Lower focus
Uploaded: 2021-05-05T21:50:00.338Z
Duration: 45 min
Description: W1/D2 Lower focus

Wrecking my stabilizing muscles and building from a relaxed position to fulfilling the full range of motion. Awesome stuff.

Braden

Pablo

LOL. This sucked in the best way possible. 😮‍💨

Maria

Some exercises like the last ones is to advanced for my level, maybe throw in some alternative exercises.

Malin

Not everyone has a GHR so I did normal back extensions

Kaya

It would be great if there round were counted automatically and the rest periods

Carlos

Guilherme farias

Rudra Dev

Tomas

Robert Nisbet

Modification for windshield wipers? I’m subbing in a progression for toes to bar but haven’t come up with a great one for the windshield wipers yet.

Chelsea Rambo

This hurts but it feelllsss soooooooo good

Jakari Ward

I can hardly walk, and I’ve never been so aware of every muscle in my body. This is so hard but in the best way possible

Meagan

Great! Is there a way to add how much weight you’re using each time in the app? So I can track my weight progress in terms of what size weight I’m using for different exercises?

Tori

Awesome workout... loved it! Windshield move is a bit advanced

Shanoska

Toes to bar and windshields were rough but felt good! Imma get better at those by the end!

Jaren

Connor

These workouts a perfect! Anbody can do most of these in the comfort of their own home! Day 2 of the grind in the books!

John Kerrison

Thank you for going easy on the cardio day 2................

Emerson DM Lennon

Pranoy

Sean MacLean

Awesome workout. Mixing it in with Brian Mazza’s 250 ab challenge is perfect.

Kenny

Rasmus

Joel J. Valdes

Wow! I have never sweat so much in such a short period of time! 10/10 workout!

Anthony Milando

Phil

Ken Trovato

Killer workout! Never sweated that much in my life 🥵
Thanks Devon and team

Joey

Back extension crazy hard. Need to build up more lower back strength. Any tips?

Corey

I wasn’t able to do the core work... looks like I need to get stronger!

Allie

Leg crusher !! Gotta work up to windshield wipers. By week 5 I’ll be crushing. Thx for the program brotha!

Charlie Campbell

Liked the glute action. Couldn’t really do the last section. Got some bad shoulders but incorporated my own core.

Declin

Alvaro

Amy Bellavia

Offer a modification/alternative to advanced core work like windshield wipers

This app is an ass kicker. I love the pace and flow of the workouts. I should have a solid foundation to build off of after the 5 weeks.

Alex Bowman

Two workouts in a day I know for sure I’ll be busy training clients tomorrow so I had to get it in tonight

Shaq

Cody

Solid workout loved and congrats on the bear crawl super prouddd!!!

Nour

Jude Abbassi

Haha I’m sore today cause of the workout yesterday🥵 but I liked this because it worked out different muscle groups so I could still workout and allow my other muscles to recover :))

Anneliese

Nicholas Weisz

Matt

I feel amazing! Thanks for the sweat sesh 💦

Rohan Dhoot

4 way Scap	1 x 10
Lunge Series 1 x 8
Run Backwards 1 x 100 yards

Pair:
Split squat jumps 4 x 6
Toe raises 4 x 10

Pair:
Goblet squats 5 x 10
Calf raises 5 x 10

Pair:
Single leg hip trusts 3 x 10
Back extensions 3 x 10

Pair:
Toe to bars 2 x 10
Windshield wipers 2 x 10

Scapular retractions

- Keep your arms extended and your legs at 90 degrees
- Retract your scapula bringing your shoulder up

Scapular depression

Scapular push-ups

- Keep your chest high and your arms extended
- Retract your scapula 
- Return to the initial position

Banded retractions

4 way scap

- Keeping your chest up step back
- Bring your knee down, until both legs are at 90 degrees
- Step forward, engaging your quad and glute

Back side lunges

- Step forward keeping your chest up and back in a neutral position
- Bring your back knee down until both legs are at 90 degrees
- Push through your front leg to return to the initial position

Forward lunges

- Step laterally 
- Push your hips back to come down, keep your chest up
- Keep your opposite leg fully extended
- Push through your heel extending your leg to return to the initial position

Deep lateral lunges

- Stand talk with your chest high
- Step across your front foot
- Bring your back leg down until both legs are at 90
- Step back to the initial position

Front cross lunges

- Step back keeping your chest up
- Bring your back knee down until both legs are at 90 degrees
- Step forward engaging your quad and glute

Reverse lunges

Lunge series

- Increase speed as you feel comfortable
- Stand tall, keeping your chest up

Back peddle

- Start with your legs in a lunge position both legs at 90 degrees
- Jump using your arms for momentum
- Land softly

Split squat jumps

- Start by leaning on the wall with your heels on the floor
- Bring your toes down to the floor in a controlled motion

Straight leg to toe raises

Superset

- Start with a shoulder-width stance, hold the rope at shoulder height
- Push your hips back keeping your chest up as you come down
- Reach parallel and push through your heels extending your legs to go up
- Engage your quads and glutes as you come up

Goblet squats

- Place the balls of your feet on the edge
- Raise your heels engaging your calves

Calf raise

- Your hips should be on the pads and your spine in a neutral position
- Come up to parallel
- Focus on squeezing your glutes as you come up

Modified back extensions

- Place the top of your back on the bench
- Raise one leg off the ground
- Push through your heels raising your hips 
- Squeeze your glutes at the top

Single leg hip trust

- Start with a shoulder width grip
- Raise your legs until you touch the bar 
- Come down with a controlled motion

Toes to bar

- With your legs almost extended rotate them from one side to the other
- Keep your abs engaged

W1/D2 Lower focus

Community

More workouts from Devon Levesque

W1/D2 Lower focus

@media (min-width: 768px){.css-1w2y59c-WorkoutComments{display:none;}}Community

More workouts from Devon Levesque

Community