Name: Playbook - Don Saladino - W1/D4 Legs 🦵
Uploaded: 2023-12-18T19:30:19.226Z
Duration: 60 min
Description: W1/D4 Legs 🦵

Crystal Cain

Sara

My legs are shaking and it feels amazing!

Shani

Welcome To Day 4 of Pure Strength!

Today's Workout
-Warmup
-Zercher Squat
-Split Squat
-Barbell RDL
-Leg Ext
-Leg Curl
-Calf Raise

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3 Rounds. 3 Exercises. No Rest Between Rounds.

- Stand on one leg, bringing the opposite leg up behind you
- Slightly rotate through the hips (opening the hips)
- Rotate back to starting position
- Complete desired reps then repeat on the opposite side

Hip Airplane (Each Side)

- Lay on the floor with your feet flat and knees bent. Raise your hips off the ground
- Raise one leg off of the ground extending your leg up, with a slight bend in the knee
- Drive through the heel, extending your hips upward 
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly, returning to your starting position
- Repeat for the designated number of reps
- Switch legs and repeat for the designated number of reps

Single Leg Glute Bridge (Each Side)

- Begin on your hands and knees in front of a raised surface, in which your foot can dorsiflex over
- First, place one foot over the raised surface or flat against a wall and then set the other foot in front of you near your hands
- Ensure that your hips stay in line with your shoulders as you flex forward
- Initiate the stretch by flexing your raised leg’s glute to push your hips forward slightly
- With control, flex in and out of the stretch holding for at least 2 seconds in each position
- To further increase the stretch, place your opposite hand on your raised knee and rotate away from the stretched leg while maintaining tension on your glute
- For an increased stretch, maintain a neutral spine and raise your torso until it is vertical
- From here you can shift slightly forward and back to increase the stretch
- Maintain tension on your glute

Couch Stretch (Each Side)

Warmup

5 Rounds. 1 Exercise. 90 Seconds Rest Between Rounds.
*Note: Long rest time means go heavy! It will take you time to recover.  If you don't have the weight to go heavy you can decrease your rest time.

- This exercise is best performed inside a squat rack for safety purposes
To begin, first set the bar on a rack that best matches your height (The correct height should be anywhere above the waist but below the chest)
- Place the bar on top of your arms in between the forearm and upper arm (in the elbow crease)
- Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out
- Keep your head up at all times as looking down will get you off balance and also maintain a straight back
- Begin to lower bending the knees as you maintain a straight posture with the head up
- Continue squatting down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are at or just below parallel to the floor)
- Begin to raise up as you exhale by pushing the floor with the entire foot as you straighten the legs again and go back to the starting position
- Repeat for the recommended number of repetitions

Zercher Squat

B Block

4 Rounds. 2 Exercises. 90 Seconds Rest Between Rounds.
*Note: Long rest time means go heavy! It will take you time to recover.  If you don't have the weight to go heavy you can decrease your rest time.

- Position yourself into a front lunge stance
- Grasp a dumbbell in each hand, letting them hang at the sides
- Begin by descending, keeping your weight on your front knee and lowering your back knee to the ground
- Maintain good posture throughout the movement
- Keep the front knee in line with the foot as you perform the exercise
- At the bottom of the movement, drive through the heel to extend the knee and hip returning to the starting position
- Repeat for the designated number of reps
- Switch legs and repeat for the designated number of reps

Split Squat (Each Side)

- Grasp the barbell with an overhand grip (palms facing back), and hands shoulder width apart
- Slowly lower the bar with a slight bend in your knees, hinging at the hips, sitting your glutes back and keeping your back straight
- Lower the bar until you feel a stretch in your hamstrings (depth will be determined by your own flexibility)
- Drive your hips forward, using your glutes and hamstrings to return back to standing
- Repeat for the recommended amount of repetitions

Barbell RDL

C Block

3 Rounds. 3 Exercises. 60 Seconds Rest Between Rounds.

- Adjust the seat so that the knees are directly in line with the axis of the machine
- Sit down and position your shins behind the pad at the base of the machine
- Select the desired resistance on the weight stack and insert the pin
- Take a deep breath and extend your legs as you flex your quadriceps
- As you lock out the knees, exhale
- Slowly lower your feet back to the starting position

Leg Extensions

- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad
- Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees
- Then grasp the side handles on the machine as you point your toes straight and ensure that the legs are extended right in front of you
- As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees
- Keep your torso stationary at all times
- Hold the contracted position for a second
- Slowly return to the starting position as you inhale

Leg Curls

- Take a seat on the machine and place the balls of your feet on the platform with your toes pointed forward (your heels will naturally hang off)
- Position the base of quads under the knee pad and allow your hands to rest on top
- Extend your ankles and release the safety bar
- Lower the heels by dorsiflexing the ankles until the calves are fully stretched
- Extend the ankles and exhale, lifting your heels as high as possible as you flex the calves
- Repeat for the recommended amount of repetitions

Seated Calf Raise

D Block

W1/D4 Legs 🦵

Really good intro explaining what the program is about

Alex

START HERE

Not great, but I’m coming back from Covid so considering…

By the way, I’m 65 200# and cannot do even one pull up. Any suggestions on how to get there without feeling completely defeated?

Thanks!

David T

Peter Jagd Bendtsen

Dean

W1/D1 Back 🎒

Joshua

W1/D2 Chest & Shoulders 🗃️ 💪

James Bonds

Felt great! A lot of snap, crackle and popping I didn’t expect 😬

Isadora

W1/D3  Flow & Cardio 🙆 🧘

Andy

Truth be told, the warm-ups are workouts in their own right! Hurting and Loving it! 💪

W1/D4 Legs 🦵

Community

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