Name: Playbook - Frankie Dades - W3/D1 - Leg Day + Off from Running
Uploaded: 2023-01-16T20:27:10.760Z
Duration: 45 min
Description: W3/D1 - Leg Day + Off from Running

Mitchell

Denise Aguiar

Micah Foshee

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

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

Dumbbell bulgarian 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

- 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

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

Core Circuit

W3/D1 - Leg Day + Off 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.

Bryan

Mason

W1/D1 Leg day + Off day from running

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, loving the workouts 💪🏼

W2/D1 Leg Day + Off day from running

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

Mick

W2/D2 Easy run + Chest/Tris/Core

W2/D3  - Speed day + Bodyweight

W2/D4 - Easy Run + Back/Bis

W2/D5 Easy Run + Shoulders/Arms

Cardio has exponentially increased these last few weeks!

W2/D6 - Long Run + Off day from lifting

W2/D7 - REST DAY

W3/D2 - Easy Run + Chest/Tris

W3/D3 - Interval Day + Bodyweight/Core

W3/D4 - Easy Run + Back/Bis

W3/D5  - Easy Run + Shoulders/Arms

W3/D6 - Long Run + Off from lifting

W3/D7  - REST DAY

Steven

W4/D1 Leg day + Off from running

Joe Cardenas

W4/D2 Easy Run + Chest/Tris

W4/D3 Speed Day + Bodyweight/Core

W4/D4 Easy Run + Back/Bis

W4/D5 Easy Run + Shoulders/Core

W4/D6 Long run + Off from Lifting

W4/D7 REST DAY

W5/D1 Leg day + Off from running

W5/D2 Chest/Tris + Easy Run

W5/D3 Interval Day + Bodyweight/Core

Anthony

W5/D4 Easy Run + Back/Bis

W5/D5 Easy Run + Shoulders/Arms/Core

W5/D6 Long run + Off from lifting

W5/D7 REST DAY

W6/D1 Leg day + Off from running

W6/D2 Easy run + Chest/Tris

W6/D3 Tempo Run + Bodyweight/Core

W6/D4 Easy Run + Back/Bis

W6/D5 Easy Run + Shoulders/Arms/Core

W6/D6 Long Run + Off from Lifting

W6/D7 REST DAY

W7/D1 Leg day + Off from running

W7/D2 Interval Day + Bodyweight/Core

W7/D3 Easy Run + Chest/Tris

W7/D4 Easy Run + Shoulders/Arms

W7/D5 Easy Run + Back/Bis

W7/D6 Long run + Off from lifting

W7/D7 REST DAY

W8/D1 Leg day + Off from Running

W3/D1 - Leg Day + Off from Running

Community

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