Name: Playbook - Jah'Son Patterson - W1/D1 Lower
Uploaded: 2022-10-08T14:05:10.950Z
Duration: 45 min
Description: W1/D1 Lower

No way I was doing those hamstring curls with my fat ass going too a muscle lol, other than that great work out thanks for making me sweat

Eric

Bogdan

Siviwe

MAMA  IMMA 

Good. Just getting back into the gym from a very long hiatus. Difficult but doable. Couldn’t do the Nordic curls lol

Austin DeCosmo

Adam

Lemark

Will

Maria

So tough I had to tone down my expected rep range. Especially for the Nordic Curls!

Obaid AlBudoor

Hicham

Shirley

Donny

Sadly just wasn’t at a gym that had all the stuff

Johny Swartz

Jarrad

Christine Sawyer

Good workout but I was sore and it took wayyy longer than it says bc I was searching for alternatives. Poor communication. And not tailored to different fitness levels. Also no alternatives if you struggle with the presented workouts.

Nala

It would be nice for weight recommendations. Thanks

Dan Heverin

Christopher Pope

Warm up: 2x 
Bodyweight walking lunge 
Bodyweight lateral  lunge 
Bodyweight reverse lunge

BB back squat 

Nordic hamstring curl  

Superset: 
Goblet squat 
Db single leg deadlift 

Superset:
Leg extensions 
Lying hamstring curls 

Seated calf raises 4 x 20

- 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
- Alternating back and forth as you move forward

Bodyweight Walking Lunges

- Start with your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Complete desired reps then repeat on the opposite side

Bodyweight Lateral Lunge

- Stand tall with your feet together 
- Take a big step backward with one foot, keeping hips square to the front and pelvis neutral
- Lower until both legs are bent at 90-degree angles, keeping chest tall and core engaged
- Press into mid-foot and heel of the front foot to stand, stepping up to starting position 
- Complete desired reps then repeat on the opposite side

Bodyweight Reverse Lunge

Warm up

- Take the bar out of the rack with it resting on your rear shoulder muscles
- Take two big steps back and stand with your feet roughly shoulder-width apart, toes pointing slightly out
- Keep your spine in alignment by looking forward, then “sit” back and down as if you’re aiming for a chair
- Descend until your hip crease is below your knee or one you reach parallel 
- Keep your weight on your heels as you drive back up to starting position

BB Back Squat

- Start by kneeling down on a soft surface and anchor the feet to the floor (This can be done using a partner or by using weight or appropriate apparatus aka anything that has an opening a few inches from the floor and allows you to lock the feet in position will suffice)
- Prior to hinging forward, push the chest high, pull the shoulders back and squeeze the abs to ensure that the trunk of the body is held upright 
- Begin to fall towards the floor slowly by moving through the knees only
- Resisting gravity for as long as you can as you hinge forward
- As you near the floor, place both hands on the floor and then perform an explosive push-up to propel the body back up to the starting position

Nordic Hamstring Curls

- Stand with your feet shoulder width apart, holding the dumbbell vertically, gripping it with both hands underneath the top of the weight
- Keep the dumbbell close to your chest throughout the entire movement
- Take a deep breath and descend by simultaneously pushing the hips back and bending the knees
- Once your thighs reach parallel with the floor, begin to reverse the movement
- Keep your abs braced and drive your feet through the floor, returning back to the starting position

DB Goblet Squat

- Stand tall, holding a dumbbell in one hand forward of the thighs
- Step the leg behind the dumbbell back allowing the toes of the foot to provide stability, while targeting the front leg
- Slowly lower the dumbbell with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbell until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Complete desired reps then repeat on the opposite side

DB Single Leg Deadlift (15 each leg)

Superset

- First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars (Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet)
-  Also, make sure that your legs form a 90-degree angle between the lower and upper leg
- Using your quadriceps, extend your legs to the maximum as you exhale
- Ensure that the rest of the body remains stationary on the seat
- Pause a second on the contracted position
- Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit

Leg Extension Machine

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves)
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- Position your toes straight
- As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad
- Once you hit the fully contracted position, hold it for a second
- As you inhale, lower the legs back to the starting position

Lying Leg Curl Machine

- Take a seat on the machine and place the balls of your feet on the platform with your toes pointed forward (your heels will naturally hang off)
- Position the base of quads under the knee pad and allow your hands to rest on top
- Extend your ankles and release the safety bar
- Lower the heels by dorsiflexing the ankles until the calves are fully stretched
- Extend the ankles and exhale as you flex the calves
- Repeat for desired reps

Seated Calf Raise Machine

W1/D1 Lower

Completed everything but the tricep push ups 😰

Jerry

Ethan W

W1/D2 Upper - Push

Mickael

W1/D3  Lower

Good work out but no way I could do the last workout haha

Hannah

W1/D4 Upper - Pull

Emily

Darrien Staples

Brandon

W2/D1 Lower

Candon Watt

Awesome workout using only barbell; was great to do a full body with not much equipment and still sweat!

Anquavious

W2/D2 Full body

W2/D3 - Lower

William Adams

W2/D4 Full body

W3/D1 Lower

W3/D2 Upper - Push

W3/D3  Lower

W3/D4 Upper - Pull

W4/D1 Lower

W4/D2 Full body

I’m going to keep doing this workout until I don’t feel like I’m going to fall over.

W1/D1 Lower

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