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

Very good feeling.  However, I was expecting a training really without equipment, but it does not matter, I was able to adapt my exercises.

Samuel Consolin

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

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

Windshield wipers

W1/D2 Lower focus

Nicolas

Tala

Bill

W1/D3 Upper focus

Great workout! Well rounded programming with targeted supersets/circuits and cardio built in.

Great work out!  The run at the beginning helps maintain higher heart rate through the entire workout. Was pouring sweat the entire time.

1st workout.  Really liked it!  One note- the video for back side lunge was same as reverse lunge.  Looking forward to tomorrow!!

John Roberts

W1/D1 Upper focus

Legs are always challenging, and this workout really pushes you. 👍🏼

Antonio

The side plank hip trusts are legit. Good stuff.

Ricky

W1/D4 Lower focus

Good workout, but feels to similar to the base of the legs workout - same abs, run and warmup...

Love how this forces me to get out and move in the Portland OR cold haha

Awkar

W1/D5 Core focus

W1/D6 Stretch + run

Thank you for these unique workouts you have helped me to find my love for working out again🔥

Anthony

Add slots for weight amounts and maybe give options for extra workout pieces to make it more or less challenging

Joseph Madaio

W2/D1 Upper focus

Jordan

What’s a good sun for the windshield wipers? I was able to do a few today but still can’t get up to 10 for 2 rounds

W2/D2 Lower focus

Great workouts man 
Do you recommend stretching/mobility after every workout? 
Or only on days off ?

vince rojas

W2/D3 Upper focus

Feeling stronger each time I do a workout

Chris

W2/D4 Lower focus

W2/D5 Core focus

(Actually did it yesterday)
I’ve been hospitalised for a minor internal bleeding last month and I haven’t been able to run for more than 3km after that. Ever since I tried to go for a 5k and failed (about 2 weeks and a half after the hospital), I’ve been really bummed about my recovery and I convinced myself I wouldn’t be able to run past 3k for a long time.

So yesterday, I had a change of mindset: I was going for a 5k and not only did I get it, but I also did 6k and I was SO good, not even hard at all! 💪🏽

Jasmine MM 🐻

I got lazy during the challenge, but I’m not gonna stop! Imma finish this challenge for myself.

Runs gotten a lot easier. I’m not thinking about how far I have left. Also there is a stretch that says 1 rep when I think it’s supposed to say 1 min

W2/D6 Stretch + run

Bearcrawl a football lap instead of the run 🙊🐻

Feeling great, fastest 2.5 miles to date 👊🏼

W3/D1 Upper focus

Decided to bearcrawl one lap every week day after the warmup. Feels freakin’ good 🐻

W3/D2 Lower focus

W3/D3 Upper focus

Goal of 6:30 is closing in with a 7:05 mile time for 2.5 miles! Thanks a lot for the workouts! I appreciate you

🔥🏋️ my legs are absolutely destroyed

W3/D4 Lower focus

⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️⭐️

W3/D5 Core focus

Lower right foot is hurting so I took a 12 mi. bike ride instead 💪🏽🤘🏽

Lupe

W3/D6 Stretch + run

Feeling better and stronger every workout💪🏽

Amazing! 2.5 miles went from 23 minutes in week 1 down to 19 minutes at start of week 4!!

Nico

W4/D1 Upper focus

My long time girlfriend just broke up with me so it was a nice distraction. Lol

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W4/D2 Lower focus

I am no longer ashamed of my thanksgiving consumption.

W4/D3 Upper focus

W4/D4 Lower focus

W4/D5 Core focus

I love this program & app🔥 Started out struggling to finish a single mile. Now I can crush 3 ! 💪🏼 🏃🏻‍♀️

Week 4 was great! Let’s grind out week 5 😈

Marc

W4/D6 Stretch + run

Starting to notice strength, I’m able to push through now without stopping.

Ryan Samson

Pushed the run to 3 miles and I finally broke 20min and did it in 19:30💪🏽🙌🏽

Jennie boom bot

W5/D1 Upper focus

W5/D2 Lower focus

Pablo Gonzalez

W5/D3 Upper focus

W5/D4 Lower focus

Workouts got so much easier from the start even with the significant weight increases I’ve made

W5/D5 Core focus

This one kept me pushing myself throughout. Accountability is key for me. 2-3 miles have always been standard for me - and now that standard is 4-6. This is fun, but challenging. The way it should be.

I can’t believe how much better I feel mentally and physically since starting this program!!

W1/D2 Lower focus

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