Name: Playbook - Eric Janicki - Day 1 - Legs
Uploaded: 2021-08-10T14:21:56.721Z
Duration: 45 min
Description: Day 1 - Legs

Hard but should try more weight next time

Strength 
- Barbell front squat 4 x 8-10

Dual set 1 
- Dumbbell walking lunges 3 x 10 (per leg)
- Dumbbell goblet squat 3 x 10-12

Dual set 2
- Tempo split squat 3 x 7-10 (per leg)
- Jump squats 3 x 12

Drop set 
- Quad extension with static hold 2-3 x 12

- keep elbows up
- neutral chin 
- flat back
- toes slightly out
- feet shoulder width

Barbell Front Squat

Strength

- Step forward 
- Bring your back knee down until both legs are at about 90 degrees
- Step forward to the initial position

Dumbbell Walking Lunges

-keep chest up 
-drive knees and hips out 
-make sure you are going to or below parallel 
-stick to the prescribed tempo

Tempo Dumbbell Goblet Squat

Dual set 1

-keep chest up
-drop knee straight down towards the floor 
-keep most of your weight on the front leg
-push up through your heel

Tempo Split Squats

- hips come to parallel
- drive through the heels
- jump straight up
- land with the feet flat

Jump Squats

Dual set 2

- Raise your legs engaging your quads as you go up
- Pause and lower with a controlled movement

Quad Extension With Static Hold

Drop set

Day 1 - Legs

Adrian

Today is the day.... recovering from yesterday’s Turkey Day feast... Legs are looking 👍...Thanks Eric !

Mayson Buffington

Leg Day

Felt really good! Just looking around and checking things out. Thanks for putting this workout up!

Patrick

It was great, just a lot of strain on shoulder. Older lifter here, 55, 6-5, 245, ex-athlete

Mike

Arms

Caesar

Awesome! Great pump. I added a couple exercises to hit rear delts.

Jeremy Hayden

Shoulders/core

Great workout I’m just getting started back after a long medical lay off, but could really feel the angles.

Jeremy Bryant

Andres

Back

Ryan

Michael

Chest/Triceps

Great workout, my legs are feeling it💪

Bradley

Legs

Jean-Charles Marier

Richard

Day 2 - Back

I can probably do more weight on the dumb bells and improve technique on decline push-ups

Day 1 - Legs

Community

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