Name: Playbook - Eric Hinman - W2/D1 Squat Day + Fan Bike Anaerobic Conditioning!
Uploaded: 2022-12-12T13:33:37.197Z
Duration: 85 min
Description: W2/D1 Squat Day + Fan Bike Anaerobic Conditioning!

The amount of bitching and mourning is definitely worth it haha

Earlen

Jacob Robinson

Workout handing out fades like traphouse security!!! WOOF!

Todd

Glenn Tanti Cuschieri

Kelly

Stuart

Now that’s a leg workout! LFG! 👏🏼👏🏼

Joshua

Mitch

Jacob Forrest

Manu

Week 2 starts off better then week 1.  Still tough but getting used to the new lifts and exercises.  The bike is outstanding, it’s tough.  Wall sits seal the deal.  Going down stairs after workout was not great, lol.

ARIJUS

This will test your mental strength 
This is dirty

Lindsay

Nick

Robert

Brandon

Erinn

All good till the Wall balls and wall sits 
Quads are destroyed
Let’s GOOOO !!!

Another burner👌🏻… keep them coming

Matt Aiello

Martin Mennenga

Andy

Not gonna be able to walk for a few days but that’s fine 🥲

Caleb

Jared

Chris

Loved this workout, definitely pushed me out of my comfort zone yet again. Thanks Eric!!

Cody

Had to lower the weight on the squats. The air dyne gave me the Fran cough. Good workout. Wonder if we will get any skills brought into the programming (HSPU, pistols etc)

Jack

A good substitute for a day on the slopes missed!

These leg workouts are a grind man, Love it 🙌

John

Another great workout, never skip a leg workout!! Thanks again.

Jonathan Abbott

Build intensity with each round. Get your heart rate up on the med ball jump squats.

Inch worms

Med ball jump squats

Med ball push ups

Warmup - med ball jump squats, med ball pushups, inch worms

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Take three or four warm up sets, 4-6 reps each, building to 62% of your one rep max. 

The main sets are 4 x 10 @ 62%

Barbell back squat

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

You should be pretty warmed up after the back squat, but take 2 or 3 build sets of 3-5 reps working up to 62% of your one rep max. 

The main sets at 4 x 5 at 62%

Front squat

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Do these sets at around 50% of your max. 
8 each leg

Barbell reverse lunges

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

6 sets:
15 calorie sprint - all out effort. 
Rest time = double work time. Example, if you finish the 15 calories in 30 seconds. Rest 60 seconds.

Fan bike

60 for time. Shoot to do this unbroken, or large sets aiming for failure. 

Rest 2 minutes, then 40 for time - again, shooting for large unbroken sets. 

20# for men
14# for women

Wallballs

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Do this as a 8 minute EMOM
Min 1) 60 sec wall sit
Min 2) rest
4 sets

Wall sit

W2/D1 Squat Day + Fan Bike Anaerobic Conditioning!

Justin

Darren

Luis

W1/D1 Squat Day + Fan Bike Anaerobic Conditioning!

Michael

I wonder if a female should modify this at all… I.e. more lower body work vs. upper body  heavier weights/reps

Nicole

W1/D2 Chest, Arms, and Upper Body + Conditioning

Vasco Biscoito

Ran that sesh real smooth, smooth…, like a clapped out dodge stratus! But for real, real solid!

W1/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

2 rounds:
15 mins sauna, 2.5 mins ice bath. 

Unreal.

George

Evan

Did this yesterday after workout, good recovery.  Used steam sauna and cooler pool. It’s not Ice, but it still felt good.

W1/D3 Optional - Recovery Contrasting Heat / Cold

Blad

4.5 mile easy run in hilly terrain. Legs felts good. Cold plunge after sauna last night helped tons.

W1/D4 Aerobic Cardio

Tyler

Workouts are crushing me. But it’s amazing. Love the feeling of accomplishment in the end.

Usman Mozumdar

W1/D5 Shoulders + Pressing - Strength + Conditioning

45min was tough but I got it done! 👍🏻

W1/D5 Optional - Recovery Infrared sauna session

W1/D6 Active Recovery Day

W1/D7 Optional - Recovery - Ice Bath

W2/D2 Chest, Arms, and Upper Body + Conditioning

Danny

Katie

W2/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

Sauna was killer, ice bath + hop in the snow in PC was even better.

W2/D3 Optional - Recovery Contrasting Heat / Cold

Good way to loosen up.  Pretty stiff from the day before, feel great now.

W2/D4 Aerobic Cardio

Only managed 6 box over burpees in 30 secs, but that was destructive enough 😂 and assisted pull-ups...my nemesis...could barely do 5x 10 reps and that was it. Doing my best here 🥺

Michelle

Great workout back after the holidays. Thanks Eric!

Taylor

W2/D5 Shoulders + Pressing + Conditioning

Meant to hit 5 stars, good way to end the day

W2/D5 Optional - Recovery Infrared sauna session

Went to failure on the burpees and mountain climbed the rest

Daven

W2/D6 Legs + Core + Conditioning

W2/D7 Active Recovery Day

The ice bath; not my favourite. But hope it works.

Sean

W2/D7 Optional - Recovery - Ice Bath

Samuel

Thomas

W3/D1 Squat Day + Aerobic Conditioning!

The emom was el brutal I took and extra minute total of rest threw it

Patrick Krauss

W3/D2 Chest, Arms, and Upper Body + Conditioning

W3/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

W3/D3 Optional - Recovery Contrasting Heat / Cold

W3/D4 Aerobic Cardio

Burpee pull ups...pull ups in general, I'll need to keep working hard to be able to do them someday 🥴 but hey, still fighting and loving the workouts!

W3/D5 Shoulders + Pressing - Strength + Conditioning

Great way to end the workouts and be ready for tomorrow.

W3/D5 Optional - Recovery Infrared sauna session

Alex

W3/D6 Legs + Core + Conditioning

W3/D7 Active Recovery Day

W3/D7 Optional - Recovery - Ice Bath

W4/D1 Squat Day + Aerobic Conditioning!

Merna

W4/D2 Chest, Arms, and Upper Body + Conditioning

Gym doesn’t have a sand bag but otherwise great!

Jeff martin

I never thought that kb swing and burpees combo would be this destructive 🙃 
And I love the deadlift + box jumps combos 👌

W4/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

W4/D3 Optional - Recovery Contrasting Heat / Cold

W4/D4 Aerobic Cardio

The next shoulder workout isn’t very specific, I repeated this workout in place of the other one

W4/D5 Shoulders + Pressing - Strength + Conditioning

Matt

W4/D5 Optional - Recovery Infrared sauna session

W4/D6 Legs + Core + Conditioning

W4/D7 Active Recovery Day

W4/D7 Optional - Recovery - Ice Bath

Great workout, wall sits were a proper dusting!!

Second time going through this and it’s better than the first!

W5/D1 Squat Day + Row Aerobic Conditioning

W5/D2 Chest, Arms, and Upper Body + Conditioning

Jaime

Assault bike is for the understanding of how easy life can be once you finish EMOM

W2/D1 Squat Day + Fan Bike Anaerobic Conditioning!

Community

More workouts from Eric Hinman