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

Day 1 - Legs

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Day 1 - Legs

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