Name: Playbook - Eric Janicki - W1/D1 Legs 1 (Strength)
Uploaded: 2021-07-07T13:08:01.060Z
Duration: 45 min
Description: W1/D1 Legs 1 (Strength)

Carl

Jonathan

It was pretty good. A little sore right now

Aidan

Steven

New so very awkward. Shows I need to strengthen my left sided balance

Caesar

Very harsh on the knees for me. Do you have alternatives for some of the exercises, such as the sissy squat?

Samson

Did my best without Trx and some of the specialized leg machines

Mayson Buffington

1. Wide Stance Barbell Squats 
4 sets of 10-12 reps. :60 - :90 rest between sets

2. Tempo Squats
4 sets of 10-12 reps with 4 sec. Down, 4 sec. Up. :90 rest between sets 

3. Narrow Stance Heel Elevated Squats 
4 sets of 10-12 reps with 4 sec. Down, 4 sec. Up. :90 rest between sets 

4. TRX Weighted Split Squats 
3 sets of 10 per leg. No rest between sets. One legs working interval is the other legs resting interval

Burnout 
5. Sissy Stance 	Quad-Centric Press
4 sets. :60 each. :30 rest between sets.

- Start with a wide stance 
- Push your hips down and back as you come down
- Keep your chest up
- Extend your legs to come ip

Wide Stance Barbell Squats

- Start with a shoulder width stance
- Keep your knees in-line with your feet
- Push your hips back and down
- Reach parallel and come back up

Tempo Squats

- Place your heels on a small plate
- Reach parallel and extend your legs as you come up

Narrow-Stance Heel Elevated Squats

- Keep your chest up and you knee inline with your foot
- Bring your back knee down and back

TRX Weighted Split Squats

- Place the ball of your feet on the platform
- Bend at the knees letting the platform come down
- Keep your back on the pad
- Focus on form

Sissy Stance Quad-Centric Press

Burnout

W1/D1 Legs 1 (Strength)

Still a mess…and the other past comments are from over a year ago.

Jon M.

Alex

W1/D2 Shoulders + Core

Rich

W1/D3 Back + Bi’s

Love the cables. It's nice after switching from john meadows training.

J Garcia

Great! Does anyone else feel the cross over cable extensions in their shoulder? Is that normal?

Brandon

W1/D4 Chest + Tri’s

Got light headed on the pause squats and I’m not gonna lie I skipped the reverse hamstring curls. Didn’t really know what I was supposed to do. A list of instructions would’ve been helpful 🤷🏾‍♂️

W1/D5 Legs 2

Working out with Eric’s app..what a way to get in Shape!!!

W2/D4 Chest + Tri’s

Nick

W2/D3 Back + Bi’s

Never done so many dumbbell shoulder presses in a workout. I'm beat!

W2/D2 Shoulders + Core

W2/D1 Legs 1 (Strength)

I had to skip the pause squats because I kept getting vertigo coming up. Anything I can do to prevent this? Also still unsure of the purpose of the reverse hamstring curls. The pointers that you have with most of the workouts are really helpful. If it were explained better I think I’d understand it more but it just seems dumb to me lbvs. Hope this helps!

W1/D1 Legs 1 (Strength)

Community

More workouts from Eric Janicki