Name: Playbook - Gritty Soldier - W1/D5 - Gym Day (Lower Body)
Uploaded: 2024-01-20T14:25:56.849Z
Duration: 45 min
Description: W1/D5 - Gym Day (Lower Body)

Hey Siri, nearest place that sells wheelchairs

Joshua Balsemer

Jorge

4 Sets of 10 reps of the following:

- Barbell Squat
- Bodyweight Lunge (each side) 
- Leg Press (or Hack Squat)
- Hamstring Curl
- Leg Extensions  
- Dumbbell Romanian Deadlift

- 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

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

Bodyweight lunges

- 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

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- 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

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell Romanian deadlifts

W1/D5 - Gym Day (Lower Body)

Chris

Deacon

Brian Cowell

W1/D1 - Baseline Testing

Glad I'm doing this today because tomorrow I'm not going to be so happy

Thanks Gritty. You inspire me to be the NCO I know I cam be

Ekaterina

W1/D2 - Gym Day (Upper Body)

Meirion

Note to self invest in something that prevents blisters

W1/D3 - Ruck Day (3-miles)

W1/D4 - REST

W1/D6 - Cardio Day (Sprints)

W1/D7 - REST

W2/D1 - Bodyweight Day (Rope Climb)

W2/D2 - Gym Day (Upper Body)

Remember be kind to yourself if you could only do 2 miles that's fine that's all I was able to do today so be kind and remember you did something today

Falling in love with rucking, getting out there and focusing on pace helps the mind relax after a stressful day.

Bert

W2/D3 - Ruck Day (Repeats)

W2/D4 - REST

W2/D5 - Gym Day (LEG DAY!)

W2/D6 - Cardio Day (Sprints)

W2/D7 - REST

W3/D1 - Bodyweight Day (+1.5M Run) (pull-up bar)

W3/D2 - Gym Day (Upper Body)

W3/D3 - Ruck Day (6-miles)

W3/D4 - REST

W3/D5 - Gym Day (Lower Body)

W3/D6 - Cardio Day (Sprints)

W3/D7 - REST

W4/D1 - Bodyweight Day (Rope Climb)

W4/D2 - Gym Day (Upper Body)

W4/D3 - Ruck Day (Repeats)

W4/D4 - REST

Adam

W4/D5 - Gym Day (Lower Body)

W4/D6 - Cardio Day (4-Miles)

W4/D7 - REST

W5/D1 - 2nd Baseline Testing

W5/D2 - Gym Day (Upper Body)

W5/D3 - Ruck Day (6-miles)

W5/D4 - REST

W5/D5 - Gym Day (LEG DAY!)

W5/D6 - Cardio Day (Sprints)

W5/D7 - REST

W6/D1 - Bodyweight Day (Rope Climb)

W6/D2 - Gym Day (Upper Body)

W6/D3 - Ruck Day (Repeats)

W6/D4 - REST

W6/D5 - Gym Day (Lower Body)

W6/D6 - Cardio Day (Sprints)

W6/D7 - REST

W7/D1 - 5 Mile Run

W7/D2 - Gym Day (Upper Body)

W7/D3 - Ruck Day (Repeats)

W7/D4 - REST

W7/D5 - Gym Day (LEG DAY!)

W7/D6 - Cardio Day (Sprints)

W7/D7 - REST

W8/D1 - Bodyweight Day (Rope Climb)

W1/D5 - Gym Day (Lower Body)

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