Name: Playbook - Frank Romano - Lower B
Uploaded: 2022-06-03T19:09:52.162Z
Duration: 75 min
Description: Lower B

- Walking Lunges (3x12)
- Deadlift (5x5) Heavy as possible 
- Db Bulgarian Split squats/ BW Bulgarian split squats (15/15(3)) complete 15 reps on right leg with DB and then complete 15 reps same leg without, then swap legs- both legs is one set. 
- Leg press (3x20) 

Circuit - 5 Rounds 
- 10cal Assault bike 
- 10 Goblet Squat 
- 10 KB Swings

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight
- Warm up prior to first set 
- Keep weight same for all 5 sets-90% 1rm

Conventional deadlift

Db Bulgarian split squats/ bw Bulgarian split squats 
Complete with db on first leg, as soon as you’ve done 15 reps drop the db and complete 15 body weight reps. Swap legs and do same. This is one set.

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

COMPLETE BODYWEIGHT 
Use stick for balance

Weighted Bulgarian split squats

Death By Split Squat

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- 10cal Assault bike
- 10 Goblet Squats 
- 10 KB swings

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up, DO NOT STRAIGHTEN LEGS 
- Heavy as possible

Dumbbell heels elevated goblet squat

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Lower B

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