Name: Playbook - Frankie Dades - W2/D1 Leg Day + Off day from running
Uploaded: 2023-01-16T20:27:10.716Z
Duration: 45 min
Description: W2/D1 Leg Day + Off day from running

Keep it coming, loving the workouts 💪🏼

Bryan

Mason

Denise Aguiar

Tyler

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

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

Body weight walking lunges

Leg warm up

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a dumbbell
- Repeat for desired reps

DB heels elevated narrow stance goblet squat

- Begin with dumbbells shoulder width apart
- Lower the dumbbells to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff legged deadlift

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Leg superset

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Core Circuit

W2/D1 Leg Day + Off day from running

First day.  Coach my kids in basketball football and baseball.  How do I expect them to take their fitness serious when dad doesn't.  Thank you for a simple plan to follow.

W1/D1 Leg day + Off day from running

Mitchell

W1/D2 Easy Run + Chest/Tris

Antti

W1/D3 Easy Run + Back/Biceps

Roberto

W1/D4 Interval day + body weight

Hector Fortisescobar

W1/D5 Easy run + Shoulders/Arms

W1/D6 Long run + Off day from lifting

W1/D7 REST DAY

Keep it coming man. Best hybrid programming by far

Insane workout and pump but no way is it 45mims. My workout clocked in at 75mins not including the warm up

W2/D1 Leg Day + Off day from running

Community

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