Name: Playbook - Hunter Hennings - W1/D3 WEDNESDAY LEG STRENGTH
Uploaded: 2023-09-26T15:04:47.245Z
Duration: 80 min
Description: W1/D3 WEDNESDAY LEG STRENGTH

Increase Strength and Endurance, and Build Muscle in your Legs. This workout includes a Ruck Run, and an Optional Muay Thai/Boxing Session.
-Barbell Back Squat
-Barbell Deadlift
-VMO Squat
-Dumbbell Walking Lunge
-Barbell Overhead Press
-Ruck Run
-Muay Thai/Boxing (Optional)

-I recommend wearing, olympic lifting shoes, flat soled shoes (vans/chuck tailors/nike blazers), or take your shoes off and squat in your socks (Please don’t raw-dog the gym floor with your bare feet. Have some respect for yourself). I highly recommend you do not wear running shoes. 
-Position the rack hooks so the bar sits at arm pit height.
-Grip the bar evenly, 6 inches wider than your shoulders.
-Duck under the bar and place the bar across your traps.
-Stand straight up, and take 1 step backwards.
-Plant your feet at shoulder width or slightly wider.
-Take a deep breath, brace your core, and pull the bar down into your traps.
-Maintain a neutral spine, and slowly bend your hips and knees at the same time.
-Once your femur bone is parallel with the ground, push the Earth away from you.
-Drive your knees outward and maintain a straight bar path all the way to the top position.
-Stand straight up.
-Repeat.

Barbell Back Squat

-I recommend wearing flat soled shoes (vans/chuck tailors/nike blazers), or take your shoes off and deadlift in your socks (Please don’t raw-dog the gym floor with your bare feet. Have some respect for yourself). I highly recommend you do not wear running shoes. 
-Stand straight up and position your feet at shoulder width, with your mid-foot (where the laces of your shoes would be) directly below the bar.
-Bend over and grip the bar just outside of your knees (You can use the double overhand grip, or the alternate grip).
-Bend your knees until your shins touch the bar, and flatten your back.
-Push the Earth away from you and drag the bar up your shins (You can wear compression pants, sweatpants, or long socks to protect your shins).
-Pull the bar straight over your knee and straighten your hips and knees at the same time.
-Stand straight up and maintain a neutral spin.
-Return the bar to the floor by taking the exact route you took to lift it. Ensure you maintain control over the bar and don’t drop or slam the weight.
-Repeat.

Barbell Deadlift

-Set up a 45 lbs plate (or something 1-2 inches wide) flat on the ground.
-Pick up the dumbbell and grip it with your palms underneath the weighted end of the dumbbell.
-Step back and position your heel onto the plate.
-Slowly bend your knees while maintaining an upright torso.
-Lower the weight until your hamstrings touch your calves.
-Pause momentarily.
-Drive the Earth away from you until you reach the starting position.
-Repeat.

VMO Squat

-Choose a location with at least 10 feet of room to walk.
-Pick up the dumbbells, and stand straight up.
-Contract your core and back. Neutral Spine.
-Step forward with one leg, about 3-4 feet.
-Lower your torso between your feet, until your knee softly touches, and your knees are at 90 degree angles.
-Drive your front foot down and back, so your weight is shifted over your foot as it extends.
-Return to the starting position.
-Alternate between legs.
-Repeat.

Dumbbell Walking Lunge

-Position the rack hooks so the bar sits at arm pit height.
-Grip the bar slightly outside shoulder width.
-Move under the bar and rest the bar on your chest. Stand straight up, and take one step back. Position your feet at shoulder width.
-Lift your chest slightly to create a shelf for the bar to rest on.
-Drive the bar straight over your shoulders. As your arms begin to to straighten, push your head through your arms.
-Pause momentarily.
-Lean your head back as you slowly lower the weight down to the starting position, in a controlled manner.
-Rest the bar on your chest.
-Repeat.

Barbell Overhead Press

- Load an External Frame Backpack/Military Issued Ruck Sack with 55 Lbs (Not Counting Water) of Weight. I use weight plates wrapped in blankets or “pig eggs” (duct taped sandbags full of sand).
-Load the weight high and center on your back.
-Wear Hiking Boots with good ankle support/Military Issued Combat Boots.
-Run at a stride that feels natural. Your foot should be striking on your heel.
-Swing your arms and keep your core tight. 
-If you can’t run with the ruck yet. Just walk as fast as you can.
-If you feel like you want to quit. Good. Rucking is a mental game too. Don’t quit. Keep going.
-If you’re legs absolutely can’t run anymore. Slow ease yourself into a fast march. Don’t stop covering ground.
-Know the difference between pain and injury. Pain in your muscles is common during ruck runs. But if you’re joints, tendons, ligaments, or muscles feel “off”, like something’s about to tear (and I don’t just mean you feel lazy today and don’t want to ruck). Stop. Avoid injuries. They mean massive setbacks for athletes.

Ruck Run

-If you have access to a Muay Thai/Boxing Gym or even a heavy bag and a sparring partner this is a great way to get in extra cardio, learn how to fight/increase your fighting ability, and improve your discipline and confidence.
-Practice good technique. Avoid teaching yourself bad fighting habits. And have a good time.
-Don’t forget to laugh at yourself and shake it off if you mess something up.

W1/D3 WEDNESDAY LEG STRENGTH

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