Name: Playbook - Jah'Son Patterson - W3/D1 Lower
Uploaded: 2022-09-28T20:48:11.854Z
Duration: 45 min
Description: W3/D1 Lower

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

W3/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

W1/D1 Lower

Completed everything but the tricep push ups 😰

Jerry

Ethan W

W1/D2 Upper - Push

Mickael

Jarrad

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/D2 Upper - Push

W3/D3  Lower

Adam

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.

W3/D1 Lower

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