Name: Playbook - Eric Janicki - W3/D1 Legs 1 (Strength)
Uploaded: 2021-07-07T13:11:15.665Z
Duration: 45 min
Description: W3/D1 Legs 1 (Strength)

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

W3/D1 Legs 1 (Strength)

Carl

Jonathan

It was pretty good. A little sore right now

Aidan

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

Continuity issues between outline and actual logbook remain

Rich

W1/D3 Back + Bi’s

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

J Garcia

W1/D4 Chest + Tri’s

Caesar

W1/D5 Legs 2

Nick

W2/D1 Legs 1 (Strength)

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

Mayson Buffington

W2/D4 Chest + Tri’s

W2/D3 Back + Bi’s

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

Samson

W2/D2 Shoulders + Core

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!

Brandon

W2/D5 Legs 2

W3/D3 Back + Bi’s

Jordan

W4/D1 Legs 1 (Strength)

W3/D4 Chest + Tri’s

W3/D2 Shoulders + Core

W3/D5 Legs 2

Had a great fucking pump, every poonany was looking at the kids CEPS. Thanks E-man.

W3/D1 Legs 1 (Strength)

More workouts from Eric Janicki