Name: Playbook - Frankie Dades - W3/D2 LEGS/CORE
Uploaded: 2023-04-24T01:05:41.691Z
Duration: 60 min
Description: W3/D2 LEGS/CORE

- 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

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

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

Dumbbell bulgarian split 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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

- 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

- Place hips on pad
- Legs remain bent as the torso descends
- Legs extend to initiate the ascent
- Core remains braced
- Complete when both hands touch the foot pad

GHD situp

- Sit on tail bone
- Elevate Legs and Back
- bring knees to chest and then straighten

Core pulse ups

Core circut

W3/D2 LEGS/CORE

Wow rough shows how out of shape I am love it

Mitchell

W1/D1 Easy Run + Chest/Tris/Core

Rough but got through it! Great workout 👌🏼

Cristian

W1/D2 LEGS

W1/D3 Easy Run + Back/Bis

W1/D4 Shoulders/Core

W1/D5 LONG RUN

W2/D1 Easy Run + Chest/Tris

Jordan

W2/D2 LEGS/CORE

W2/D3 Speed work/Back/Bis

W2/D4 Easy Run + SHOULDERS/CORE

W2/D5 LONG RUN

Great workout. Love how these workouts progress in intensity every week.

W3/D2 LEGS/CORE

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