Name: Playbook - Eric Janicki - W3/D1 Legs 1
Uploaded: 2023-06-01T00:05:20.201Z
Duration: 75 min
Description: W3/D1 Legs 1

The hip thrust and the split squats do not match between the written outline and the logbook program

Carl

Had to start over after no activity for a week. I need to work on consistency.

1. Tempo Leg Press 
4 sets. 10 reps with the tempo of 3 sec. down, 3 sec. Up, then rep out until failure 
:90 - 2 min. Rest

2. Tempo Narrow Stance Leg Press 
4 sets of 10-12 reps with the tempo of 3 sec. Down, 3 sec. Up. 
:90 rest between sets

3. Smith Machine Work 
- Glute Bridge with hold
4 sets of 15 reps with a 2 sec. Hold at the top of the rep
- Smith Machine Split Squat 
4 sets of 10-15 per leg with the tempo of 3 sec. Down, 3 sec. Up
2 min. Rest

4. Single Leg Leg Press
4 sets until failure with a tempo of 3 sec. Down, 3 sec. Up.
No rest. One legs working interval is the other legs resting interval.

- Keep your feet on the platform 
- Lower with a slow tempo
- keep your lower back on the pad

Tempo Leg Press

- Start with your feet close
- Let the platform come down slowly 
- Push through your heels to raise the platform
- Keep your lower back on the pad

Tempo Narrow Stance Leg Press

- Push through your heels
- Pause at the top engaging your glutes 
- Lower slowly

Glute Bridges With Hold

- focus on bending the back knee to get depth in the exercise 
- keep the front foot flat
- chest up

Dumbbell Split Squats

- Keep your lower back on the pad
- Extend your leg and then lower slowly
- Keep your back on the pad

Single Leg Press

W3/D1 Legs 1

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

J Garcia

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

Caesar

W1/D4 Chest + Tri’s

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

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)

W1/D5 Legs 2

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

W3/D1 Legs 1

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