Name: Playbook - Diamond Ott - WEEK 2 / DAY 4 (Lower Body)
Uploaded: 2021-08-18T19:22:48.742Z
Duration: 45 min
Description: WEEK 2 / DAY 4 (Lower Body)

You are great and so is your training program👊🏽⚡️🔥💪🏽

Moananui

Jason

- Load the bar heavy
- Use a spotter 
- Adjust the weight accordingly if you struggle to hit the listed reps
- Add more weight if effort becomes easy after set number 2

Barbell Back Squat

- Use a platform 12"-24" high
- Lead with the same foot then alternate when back at the start position
- Avoid swinging the dumbbells throughout; use challenging weight without breaking form

Alternating Dumbbell Step-ups

-Perform a barbell back squat with a 2-3 second pause at the bottom
-Do not lose core integrity
-Use challenging enough weight; adjust accordingly through each sets
-Use a spotter

Barbell Pause Squat

- Hold the barbell with both hands; hinge at the hips and lower to the ground until upper legs are parallel to the ground; return to start position while having control of the weight.
- You may use platform to raise feet off the ground for a deeper squat
- Use challenging weight to complete the reps; increase weight if effort becomes easy after 2nd set

Landmine Sumo Squat

Dumbbell Bulgarian Split Squat

- Use a platform that is 12-24 inches high; or comfortable enough to challenge you

Bodyweight Box Step-up

-Perform a bodyweight quarter jump squat
-Transition into split jumps for each leg and back to squat jumps

Bodyweight Quarter Jump Squats  + Split Jump Combo

WEEK 2 / DAY 4 (Lower Body)

Really been trying to get back to my optimum weight and was using alternating days of cardio and lifting. It worked when I was 26 but not so good now that I'm 31. 

First workout of this program feels like this is what I need to help me reach my goals.

Erik

Raphael Whatoname

Javier

WEEK 1 / DAY 1 (Full Body)

Toni Guta

Matthias

WEEK 1 /  DAY 2 (Lower Body)

Marc

WEEK 1 / DAY 3 (Upper Body)

Dontavis

Anderson

WEEK 1 / DAY 4 (Cardio / Running / Abs)

Jeremy Tapia

WEEK 1 / DAY 5 (Full Body)

WEEK 1 / DAY 6 (Lower Body)

Great end to the week, ready for another week

WEEK 1 / DAY 7 (Upper Body)

WEEK 2 / DAY 1 (Core / Cardio)

I just don’t personally like regular cardio I would rather do like cardio exercises like tire flip

WEEK 2 / DAY 2 (Steady Running)

WEEK 2 / DAY 3 (Upper Body)

WEEK 2 / DAY 5 (Arms)

Tyreece

WEEK 2 / DAY 6 (Sprint Intervals / Agility Drills)

But the reps I didn’t understand it said 55

WEEK 2 / DAY 7 (Full Body 330 under 30)

WEEK 3 / DAY 1 (Upper Body)

WEEK 3 / DAY 2 (Lower Body)

WEEK 3 / DAY 3 (Arms and Abs)

WEEK 3 / DAY 4 (Sprint Interval/Steady Running)

WEEK 3 / DAY 5 (Full Body)

WEEK 3 / DAY 6 (Upper Body)

WEEK 3 / DAY 7 (Core / Cardio)

Great workout🤙🏽🤙🏽🤙🏽🤙🏽

WEEK 4 / DAY 1 (Lower Body)

Concise and useful🙏🏽🙏🏽🙏🏽🙏🏽

WEEK 4 / DAY 2 (Arms and Abs)

WEEK 4 / DAY 3 (Sprint Interval/Steady Running)

Matteo

WEEK 4 / DAY 4 (Full Body 330 under 30)

🔥🔥🔥❤️‍🔥❤️‍🔥🫀🫀🫀🫀smoker

WEEK 4 / DAY 5 (Cardio / Running / Abs)

WEEK 4 / DAY 6 (Arms)

And over👊🏽👊🏽
Thanks for this wonderful app🙏🏽

WEEK 2 / DAY 4 (Lower Body)

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