Name: Playbook - Diamond Ott - W1/D3 Lower Body & Core
Uploaded: 2022-02-05T17:52:14.031Z
Duration: 45 min
Description: W1/D3 Lower Body & Core

Jarrad

Anders

Thomas

Eric

Paul Williamson

Jay Grad

Brownbear

Guadalupe

sub front squats for back and did weighted step ups 🍹

Stevo

Ahmad

Anderson

Nazzareno

Craig

Talk about Jello sensation!! Had my gut cramped! Definitely a fire workout!

King

I have insanely weak legs.  Always been the guy that skips leg day if he can. Haha.  Def putting me to the test

Brandon

Malvina

Anujan

LUIS IBARRA

This was brutal, my legs are jello and my core is on fire!! Great workout!

Travis lilley

Jeffrey Santos

Walter Hightower

Justin

Jason

Marilynn

Adrian

SAUCY

skipped abs since we hammered them in my crossfit class this morning ... sub leg extensions squeeze at the top for side lunges and barbell front squat instead of back sq

Loved it although my legs are like noodles right now 😂😂

Javier

Brad

Michael

Samuel

The leg pump I got was pretty gnarled and the core blast is definitely one to behold.

The first exercise for core was too difficult for me. Maybe if you can put another exercise less diffcult will be better. Thank you

Carlos David

Would be great to have an alternative for the extended leg pull up for those who can’t do that exercise yet

Esther

Murph

Anton Serkov

Herkules

Alex

Andre Jones

Joshua

Carlos

Matej Valent

Lorenzo Prado

Great lad!! my second time, doing battle Rhythm.

3-5 WARM-UP DRILLS
  
BBELL BACK SQUATS - 4 SETS X 6 REPS (65%-75% 1RM)
BOX STEP UPS - 4 SETS X 10 REPS PER LEG
DBELL ROMANIAN DEAD LIFT - 4 SETS X 10 REPS
BW SIDE LATERALS - 4 SETS X 11 REPS PER SIDE
KBELL CLEAN + FRONT SQUATS - 4 SETS X 7 REPS
 
BW L-SIT PULL UP (NEUTRAL GRIP) - 4 SETS X 11 REPS
BW ECCENTRIC REVERSE CRUNCH - 3 SETS X 9 REPS
BW LOW PLANK KNEE TUCK - 4 SETS X 11 REPS
 

STRETCH AND COOL DOWN

Barbell back squat

Bodyweight box step up

- Push your hips back as you come down
- Engage your hamstrings as you pull up 
- Keep a neutral soine

Dumbbell romanian deadlift

Bodyweight side lateral lunges

- Focus on from when you clean the Kb up
- As you squat keep your chest up 
- Break parallel as you go down and ouch through your heels to come back up

Kettlebell clean & front squat

- Pull yourself up keeping your core engaged and legs extended

L-sit pull up

Bodyweight Reverse Crunch

Bodyweight low plank knee tuck

W1/D3 Lower Body & Core

I need workouts that work around my injuries. There’s no substitution to any workout it’s just the same one I completed last time.

Chris

W1/D1 Pull & Biceps

W1/D2 Push & Triceps

An alternative for different exercises I have a few injuries from my deployment so some exercises I’m unable to do so I feel as if I’m half a**ing my program

Marco

W1/D4 Push & Triceps

Great workout. Bent over rows were difficult for my lower back but everything else was solid

Myke

Good, but why is there 1 chest exercise in there? Must be a mistake no? Its a push exercise as well.. incline DB press ;)

Patrick

W1/D5 Pull & Biceps

yea I'm not genetically gifted with calves so I throw them in at least twice a week

I would like to see some calves incorporated into this workout. Outside of that, it’s a hit.

W1/D3 Lower Body & Core

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