Name: Playbook - Ian Hardin - W2D1
Uploaded: 2023-06-18T17:52:07.175Z
Duration: 75 min
Description: W2D1

These leg days make me hate leg day 🤡☠️🫠

Lacey

Dillon

Kaileigh

Jacob

Today is about lifting HEAVY legs and pushing your limits. Don’t push through form breakdown but really challenge those last reps to grow like a monster

-feet placed double shoulder width apart 
-grab the feet into the ground 
-brace the core and upper back 
-reach hips back as you open the knees up
-at the bottom of the movement pause to a complete stop for 1-2 seconds

Wide Stance Pause Squat

-feet below hips 
-brace the core
-reach hips all the way towards the wall behind you 
-keep the bar close to body

Conventional RDL

-elevate front foot about 6 inches 
-get down as deep as you can comfortably 
-contract the glutes

Front Foot Elevated Bulgarian Split Squat

-laying on the floor, keep the bar across your lap 
-drive the feet directly down into the floor 
-squeeze the glutes up and towards your face

Pause Glute Bridge

-start from standing position
-brace core 
-keep chest up high
-reach hips to the wall behind you
-go as far down as you comfortably can
-contract glutes

Dumbbell RDL

Superset 1

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging Leg Raises

-take a step forward so the bottom position of knee is over your ankle 
-gently touch back knee to the floor behind you 
-alternate steps

Walking Lunges

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

Conditioning 1

W2D1

W8D7

W8D6

W8D5

W8D4

Katrina Gagatsou

Ryan

W8D3

W8D2

W8D1

W7D7

W7D6

Mireille

W7D5

W7D4

W7D3

W7D2

W7D1

W6D7

W6D6

W6D5

W6D4

W6D3

W6D2

W6D1

W5D4

W5D3

W5D2

W5D1

W4D7

W4D6

W4D5

W4D4

W4D3

W4D2

Maybe I like Bulgarian split squats now???

Feel like I've been ran over by a train!!! Ten days away- felt the pain!! 🥵

W4D1

W3D7

W3D6

W3D5

W3D4

W3D3

Liam

W3D2

W3D1

W2D7

W2D6

W2D5

W2D4

W2D3

W2D2

W1D7

Round 2. Brutal. Could not finish. Barf imminent 🤢

Shaking. Dead. Ass is pumped to a triple decker hamburger. 😵‍💫

Janelle

W1D1

Great! A little intimidating with new workouts for myself.

Katelyn

Claire

W1D2

John Grubisich

W1D3

W2D1

Community

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