Name: Playbook - Ebenezer Samuel - W1/D3 Legs
Uploaded: 2022-12-22T11:55:30.365Z
Duration: 30 min
Description: W1/D3 Legs

Reece

Doug

Ian Clifford

Michael

- Goblet pause squat: 8-10 x 4 
- Dumbbell romanian deadlift: 8-10 x 4 
- Pause front rack bulgarian split squat: 4-5 pairs x 3

- Hold the dumbbell in front of your chest
- Set your feet just past shoulder width apart
- Keeping your core tight and your torso upright, push your hips back and come down
- Come down until your hips are below 90 degrees 
- Pause at the bottom
- Push through your heels back to an upright position.

Goblet pause squat

- Hold a dumbbell in each hand and stand with feet hip width
- Push your hips back keeping your lower back in its natural arch, lean your torso forward
- Lower your torso until you feel a stretch in your hamstrings
(Bent slightly at the knees as needed)
- Come down to about mid-shin height
- Squeeze your glutes as you come back up

Dumbbell romanian deadlift

- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench  
- Hold the kb with your elbows close to your body 
- Lower until  your front thigh is almost horizontal, keeping your knee in line with your foot
- Squeeze your glutes as you come up

Pause bulgarian split squat

W1/D3 Legs

I was quickly humbled by this first workout. At the same time, this is the most inspired I’ve felt in years of exercising. Thank you.

Jordan

It was a good exercise set. Tough at times. I was confused as to how to count the reps on the half-iso rows.

Tyler

Doesn’t seem like it would be a tough workout, but after the 3rd exercise I was feeling it.

Rodolfo Ramirez

W1/D1 Pull

Brutal. I love it. I didn't understand the 1 rep 1 set so I did 3 for 10.

Sean W.

I sent you some messages to ask about substitutions and the one exercise incline bench had only 1 rep 1 set

W1/D2 Push

W1/D4 Pull

Allowing for tracking of weight used on each rep would be helpful.

Maury

Shawn

W1/D5 Push

Great workout! I enjoy your IG live content too, saw you on don s’s first when I was quarantined

W1/D6 Arm supersets

W2/D1 Pull

Rep structures in the sets don’t match the overview (ie: 4 sets vs. 3 sets)

Jesse

W2/D2 Push

W2/D3 Legs

I dont think most people can do 60 chin ups. That's very hard.

W2/D4 Backdown pull

W2/D5 Backdown push

W2/D6 Arms

W3/D1 Pull

W3/D2 Push

W3/D3 Legs

W3/D4 Backdown pull

W3/D5 Backdown push

W3/D6 Arms

W4/D1 Pull

W4/D2 Push

W4/D3 Legs

W4/D4 Backdown pull

W4/D5 Backdown push

W4/D6 Arms

Was the 2nd excercise a mistake? It was pretty much the same as the first

W5/D1 Pull

W5/D2 Push

J Louis

W5/D3 Legs

Awesome session Eb!!🏋️‍♀️🏋🏻

W5/D4 Pull

W5/D5 Push

Loved the program!!  Just completed...now what?  Need more content, ES : )

W1/D3 Legs

Community

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