Name: Playbook - Frankie Dades - W4/D1 Leg day + Off from running
Uploaded: 2023-01-16T20:27:10.794Z
Duration: 45 min
Description: W4/D1 Leg day + Off from running

Bryan

Steven

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

- 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

- 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

Stiff Leg DL + Goblet Squat

- 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

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

- 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

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab wheel rollout

- Lay on your back
- Place Medicine Ball between feet 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises w Med Ball

Core Circuit

W4/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.

Mason

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

Denise Aguiar

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

W4/D1 Leg day + Off from running

Community

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