Name: Playbook - Eric Janicki - W3/D5 Legs 2
Uploaded: 2021-07-07T13:21:15.421Z
Duration: 45 min
Description: W3/D5 Legs 2

1. Barbell Reverse Lunge 
4 sets of 10 reps each. :30 rest between sets

2. 1-2 and Full Squats 
4 sets of 5-7 reps. :60 - :90 rest between sets

3. Barbell Split Squats 
4 sets of 10 reps each. :30 rest between sets

4. Quad Extension With Triple Contraction 
5 sets of 5-7 reps. :60 rest between sets

5. Glute Bridge with hold 
4 sets of 10 reps with a 3 sec. Hold at the top of the rep. :60 rest between sets

- arched back
- good stride length (knee shouldn’t pass over toes)
- chest open
- slow negative
- push through front heel

Barbell Reverse Lunge

- toes slightly turned out
- good posture
- looking ahead (not up)
- flat/arched back 
- chest up
- weight on the heels
- perform a rep to full depth, only come half way up, back to the bottom, and then all of the way up

1-2 And Full Squats

- good stride length
- knees should not pass over toes
- slow negative
- flat back
- chest open

Barbell Split Squats

Quad Extension With Triple Contraction

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

Glute Bridges With Hold

W3/D5 Legs 2

Jon M.

W1/D1 Legs 1

Mayson Buffington

W1/D2 Shoulders + Core

Alex

W1/D3 Back + Bi’s

W1/D4 Chest + Tri’s

W1/D5 Legs 2

W2/D1 Legs 1

Great, what are some good rear delt exercises or do you incorporate them later on in the program? Thanks dude

W3/D5 Legs 2

More workouts from Eric Janicki