Name: Playbook - Ian Hardin - W8D5
Uploaded: 2023-06-29T19:56:06.725Z
Duration: 75 min
Description: W8D5

-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

- Stand on mats or plates ~ 2-3 inches high
- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Deficit sumo deadlift

Narrow Stance Leg Press

-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

-elevate feet about 12 inches 
-place soles of feet flat on the box
-place bar across pelvis 
-contract glutes up and towards the face

Feet Elevated Glute Bridge

-keep torso upright 
-push off from the mid foot 
-jump as high as possible 
-land on the mid foot

Alternating Jumping Lunges

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-Ups

-laying on the floor, squeeze the abs tightly 
-kick the legs side to side, alternating the overlapped leg

Scissor Kicks

-alternate bringing knees as high as you can

High Knees

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Conditioning 1

W8D5

W8D7

Lacey

W8D6

W8D4

W8D3

W8D2

W8D1

W7D7

W7D6

I’ve been wanting to try your programs for awhile now and I’m so happy I got it. Thank you for the beta leg day I’ve had in LONG time.

Koertney

W7D5

W7D4

W7D3

W7D2

Smashed it, after 10 days out through injury!!! Bad bitch!!🤕🤜💪🤜💪

Katrina Gagatsou

After the Fourth of July weekend this was super hard. Back on track!

Mischelle

W7D1

W6D7

W6D6

W6D5

W6D4

W6D3

W6D2

W6D1

W5D7

Isamar

W5D6

Rachel Hanna

This is always the most difficult and rewarding workout of the week!!!!

W5D5

W5D4

Alissha

W5D3

W5D2

W5D1

W4D7

W4D6

Brooke

This is by far the most challenging. That first superset!!!

W4D5

W4D4

W4D3

W4D2

W4D1

W3D7

W3D6

Definitely a good leg day! But I was confused because it just says 1 rep for monster walks

W3D5

W3D4

W3D3

Emily McDaniel

W3D2

Laureen

W3D1

W2D7

Noticed improvement! Lifting heavier ✌🏼

W2D6

W2D5

W2D4

I wish the app saves my previous data I logged in. Great app!

W2D3

Stephanie

W2D2

90lbs as heavy today.  Tweaked my back somewhere between my last hip thrust and putting the barbell away

W8D5

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