Name: Playbook - Diamond Ott - W6/D3 Lower body & core
Uploaded: 2022-02-05T17:52:14.183Z
Duration: 45 min
Description: W6/D3 Lower body & core

Anderson

Jason

Jarrad

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 ALT. SINGLE LEG BACK BRIDGE - 3 SETS X 10  (3 SEC HOLD PER LEG)
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 eccentric reverse crunch

Bodyweight single leg glute bridge

Bodyweight low plank knee tuck

W6/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

Anders

W1/D1 Pull & Biceps

Stevo

W1/D2 Push & Triceps

Thomas

W1/D3 Lower Body & Core

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.

W6/D3 Lower body & core

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