Name: Playbook - Don Saladino - W9/D4 Legs
Uploaded: 2023-11-29T23:53:24.932Z
Duration: 45 min
Description: W9/D4 Legs

Jeff

Graeme

Today's Workout:
-Warmup
-Trap Bar Deadlift
-RFESS
-Kickstand RDL
-Goblet Squat
-Leg Curls

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- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

Inverted Hamstring

- Start with a wide squat stance 
- Drive your elbow into your knee
- Reach your opposite arm up, repeat on the opposite side
- Reach both hands over head and stand up

Squat to Reach

- Start in all fours
- Breath in and round your back 
- Start arching from lower to mid to upper back 
- Chin to chest to start rounding, then upper back, mid back and lower back

Cats & Dogs

Warmup

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap Bar Deadlift

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

AMRAP= As Many Reps As Possible

Trap Bar Deadlift AMRAP

- Allow your torso to pitch forward a bit
- Bring your back knee down 
- Drive up
- Look at the ground finding a point of reference
- Complete desired reps then repeat on the opposite side

Rear Foot Elevated Split Squat

- Step back with one leg 
- Keep a slight bend on your front leg
- Come down hinging at the hip
- Reach shin height and pull back up
- Complete desired reps then repeat on the opposite side

Kickstand RDL

- Stand holding a dumbbell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Goblet Squat

- line up your knee correctly
- place pad on thighs
- hamstring curl
- isolation movement

Seated Leg Curl

W9/D4 Legs

Start Here

Other programs on app stink.  Too easy so glad you had another one to buy.  You deserve to successful

Speed

Scott

Bomb

W1/D1 Chest & Biceps

Soldier up! Thank you Don for these amazing workouts

Rachel

Jarrad

W1/D2 Back & Abs

Kolton

W1/D3 Shoulders & Triceps

Dylan

W1/D4 Legs

Are the leg workouts 10 on each leg or 10 total reps?

Devin

W1/D5 Superhero Day

Joe Rainone

Finally made it to Week 2, after so many false starts. Injuries, work, laziness, etc...I'm gonna do this. I promise

Craig Dunlap

W2/D1 Chest & Biceps

Gabriel

This just keeps getting better and better. I love it

Tate Smith

W2/D2 Back & Abs

Dave

W2/D3 Shoulders & Triceps

Chris

Jordan Hobbs

W2/D4 Legs

Stephanie

Feelin Ryan Reynolds Green Lantern strong. Not quite Deadpool strong yet!!

Adam

W2/D5 Superhero Day

Awesome, whole first progression was great.

I am loving these workouts! I’ve been working out since April but I was inconsistent- either a lot of cardio or only weights, or sometimes an hour of each because I wasn’t getting results. It’s been a couple weeks since I’ve started this program and already I’m able to use heavier dumbbells and I’m feeling stronger!

Sarah

W3/D1 Chest & Biceps

I’ve been kind of embarrassed to admit it but I can’t do 1 pull up, so that’s left me feeling a little defeated. I’ve been able to look up alternatives to help me get closer to being able to do pull ups (and I have ordered resistance bands to help with both pull ups and push ups) but I was wondering if maybe there were any exercises or modifications you’d recommend? I love these workouts, right now I’m doing lateral pull downs (wide grip) and dead hangs but I was wondering if there was anything else I might be missing? Thanks!!!

W3/D2 Back & Abs

Jeremy

Jason

W3/D3 Shoulders & Triceps

Renato

W3/D4 Legs

Arnie

W3/D5 Superhero Day

W4/D1 Chest & Biceps

W4/D2 Back & Abs

It should really be a video that just goes so I stay connected with my trainer rather than little segments. It feels cheap, and takes away from my overall enjoyment of the work out.

W4/D3 Shoulders & Triceps

Love Hate relationship with leg day ❤️ 🖕🏻

W4/D4 Legs

W4/D5 Superhero Day

W5/D1 Chest & Biceps

Still kicking my ass & I’m digging it ❤️

W5/D2 Back & Abs

W5/D3 Shoulders & Triceps

Sub deadlifts for back squats, do deadlifts on back day. Love the pump of leg day every week.

W5/D4 Legs

Not the greatest workout, but def not the worst. At least it’s done! Consistency is 🔑

W5/D5 Superhero Day

Getting stronger for sure. Went up 10 lbs. on bench 👏🏻

W6/D1 Chest & Biceps

cyril

Great back burner. My back needs some foam rolling after this one.

W6/D2 Back & Abs

The perfect end to the week for me!  Boulder shoulders in the making 💥 👊🏻 💥

W6/D3 Shoulders & Triceps

Kevin

W6/D4 Legs

W6/D5 Superhero Day

After a week off because of pain… completing week 6 again… I’m back to finish the program.

No matter my day working out always makes me feel better.

Jamie Hayes

W7/D1 Chest & Biceps

For what you charge it should be a video lube like your training us kinda like beach bodies your videos are remedial and it’s kind of sad because you’re such such a good trainer

Had to take a little time off due to shoulder fatigue but back at it and still loving it!

W9/D4 Legs

Community

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