Name: Playbook - Eian Scully - W3/D5 Legs
Uploaded: 2022-11-10T20:30:50.748Z
Duration: 60 min
Description: W3/D5 Legs

Increased my weights this week and I’m dead! 😵

Brian

Casey

Dynamic warmup flow to help get your body ready to lift weights safely!

•Start in the quadruped (all fours) position 
•Look to the sky and drop your belly/chest towards the ground  
•Reverse the movement by dropping your head towards the ground and lift your back as high as possible to the sky

Gym cat/cow

6 reps per side

•Start from the quadruped (all fours) position keep your core and glutes tight
•Extend one arm and the opposite leg as far out as possible
•Return to start position and repeat with your other arm and leg

Gym Bird dog

6 reps per side in each direction

•Start in a quadruped position (on all fours) knees under your hips and hands under your shoulders
•Lift your left leg out to the side as far as possible, then in a circular motion rotate your knee backward, down and around
•Complete the proscribed reps then repeat hip circles in the other direction rotating your knee back, around to the side and back in

Gym quadruped hip circles

6 reps per side

•Start in a kneeling position 
•Squeeze your glutes forward to get a hip stretch 
•Push your hips back and straighten your front leg to get a hamstring stretch

Gym hamstring/hip rocker

6 reps per side

•Lay on your back, legs lifted to 90 degrees
•Drop you knees all the way to one side, then all the way to the other side

Gym double leg spinal twist

6 reps per side

•Start laying on your stomach, extend your right arm out perpendicular to your body
•Push the left side of your chest away from the ground with your left hand, feel the stretch in your right chest/shoulder

Gym dynamic chest stretch

Lifting warmup flow

•Stand with your feet shoulder distance apart, toes can be pointed slightly out
•Squat down by sitting back knees in-line with your feet or slightly wider (Never collapsing in)
•Push the ground away with your feet to return to start position

Gym BB squat

6 reps per side

•Stand with your feet shoulder distance apart 
•Lunge backwards knees in-line with your feet or slightly wider (Never collapsing in)
•Push the ground away with your foot to return to start position

Gym BB alternating back lunges

•Start standing tall
•Raise up onto the balls of your feet and squeeze your calves

Gym BB calf raise

Circuit 1

•Lay your upper back on a bench, feet below knees and holding the barbell on your hips 
•Thrust your hips towards the sky, squeezing your glutes at the top

Gym BB Glute bridge

12 reps per side

•Start standing tall, core engaged and dumbbells by your side
•Step up slowly and controlled with one foot
•Step down softly under control and repeat

Gym DB step up

Circuit 2

•Stand with your feet shoulder distance apart, toes can be pointed slightly out and hold the end of the dumbbell at chest height
•Squat down by sitting back knees in-line with your feet or slightly wider (Never collapsing in)
•Push the ground away with your feet to return to start position

Gym DB goblet squat

W3/D5 Legs

Kevin

First training back in a gym after 3 months. Loved it! Thanks man 🙏

Mike B. 

W1/D1 Chest, shoulders and triceps

W1/D2 Active recovery/Cardio day

Phil

Maybe a bit harder with some other athleticism / core stuff built into the workout

W3/D5 Legs

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