Name: Playbook - Eric Janicki - W1/D5 Legs 2
Uploaded: 2021-07-22T03:00:04.831Z
Duration: 75 min
Description: W1/D5 Legs 2

The app is inconsistent with what the outline says the routine is and what it actually turns out to be.

Carl

The entire “leg day 2” was brutal side note: hacksquat facing in is not available at every gym so I tempo leg pressed to supplement the second hacksquat (face in)

J Garcia

Caesar

Elias

Nick

We’re the glutes supposed to be 10 seconds per round?

Kyle

Super challenging!!! I couldn’t do a couple of the exercises but I improvised!!

Brandon

1.Strength
- Smith Machine Squat 
4 sets of 12 w/ a 3 sec. Negative and 3 sec. Eccentric 
:60-:90 sec. Rest between each set
- Hack Squat (Facing Out)
3 sets of 12 w/ a 3 sec. Negative and 3 sec. Eccentric 
:60-:90 sec. Rest between each set
- Hack Squat (Facing In)
3 sets of 12 w/ a 3 sec. Negative and 3 sec. Eccentric 
:60-:90 sec. Rest between each set

2. Ancillary 
- Tempo Lying Hamstring curl 
4 sets of 10 w/ a 6 sec. Negative + repping out to failure
:60-:90 sec. Rest between each set
- Quad Extension With Static Hold 
4 sets of 10 w/ a 4 sec. Isometric hold and a 4 sec. negative.  + repping out to failure 
:60-:90 sec. Rest between each set

3. Burnout 
- Dumbbell Walking Lunges 
4 sets of 20 steps

- Keep your knees in line with your feet
- Keep your chest up
- Reach parallel and come back up

Tempo Smith Machine Squat

- Keep your back on the pad
- Keep your chest up 
- Reach parallel and push through your heels extending your legs to come up

Hack Squat (Facing Out)

- Push your hips back as you come down
- Reach parallel and come back up
- Keep your eyesight straight ahead

Hack Squat (Facing In)

- Bring your heels towards your glutes
- Engage your hamstrings 
- Keep your hips ok the pad
- Pause at the top and lower slowly

Tempo Lying Hamstring Curls

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

Quad Extension With Static Hold

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

Dumbbell Walking Lunges

W1/D5 Legs 2

Fix the discrepancy between the written program and the log book. Greek Physique Week 1, Day 1 Smith machine split squats is on the program but the log book has Dumbbell Split squats at a different set and rep scheme.

Jon M.

Hard but enjoyable 1st day back after 8 months out. 🦵 😭 😅

Greg welburn

W1/D1 Legs 1

Great workout I’m curios for the rest of the program

Gabriel

Shoulders are burning and the 10x10 absolutely crushed my core

W1/D2 Shoulders + Core

The timer for the Barbell Curls needs to have a countdown timer then starts the timer for the 60 second set

Rich

W1/D3 Back + Bi’s

I think so improve showing the bench position… to have a clear idea of

Alex

W1/D4 Chest + Tri’s

The outline of the work out does not match what the work out guides you through. The outline says Smith Machine Split Squats while the log book has Dumbbell Split Squats with Eric doing Dumbbell Split Squats. Also, since there is an embedded error, the user cannot flip the Dumbbell Split Squats over to Smith Machine Split Squats. It would be nice to have some better manipulation to flip out similar exercises in cases like this OR or or exercise is too difficult or a problem for someone who may have a disability.

120+ reps on the leg press is sometimes a little difficult to get done at a commercial gym. But I like this workout just have to move around a bunch

Michael

It’s extremely frustrating how inconsistent the videos/check lists are vs what the overview is. Some exercises (smith split squats vs. dumbell split squats) are so different I really don’t know what to go by

Cory

W2/D1 Legs 1

Igor

Workouts are killer, really enjoying the program

W2/D2 Shoulders + Core

The rest times in the outline do NOT match the rest times within the timed program

Awesome! Wish there was more explanation of positioning and place of feet/hands or if it’s an incline bench, what angle it should be at etc in the notes for each exercise. The videos are great and cover most things well visually but more info for greater precision would be greatly appreciated!

Ryan

W2/D3 Back + Bi’s

The banded work is harder the set up than it appears. Also, need to consider that there are some people (like myself) who have had injuries and/or operations that limit our movement. A few things that the US Army messed up were my wrists, lower back and feet which make me have to slightly modify the movements or use some sort of aides as protection.

W2/D4 Chest + Tri’s

Still need to fix the program for prone leg curls… The app wants to do 10 second sets instead of a set of 10 reps

W1/D5 Legs 2

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