Name: Playbook - Jesse Marvin - Lower body
Uploaded: 2024-01-11T21:04:54.264Z
Duration: 75 min
Description: Lower body

Great workout however the good morning variation put a ton of stress on my low back. Been 2 days now since I did the workout and man my legs are sore. I added in some pendlay SLDL to go more for a hamstring focus.

Davis 

Awesome lift. Love the variations. Quads and hammys are lit up. excited for this split!

Joey Cahill

Press through heel on floor with just shoulder blades on bench. Main goal is feel. Injected to your glutes at the end of this

Single leg glute bridge

If you don’t have a safety squat bar you can use normal bar.

SSB Goodmorning

Lying leg curl (feet together)

If your extension allows it sit sideways while doing single leg extension. Bottom half/ top half/ full reps

Single Leg extension (side saddle)

Using bar for balance do a single leg squat as deep as possible without free foot touching ground to much. Then pull the free knee to chest level at the top

Pistol squat

First 5 reps slow positive
Next 5 reps slow negative 
Last 5 just get through

Hack squat (555)

Not try to go crazy but feel all the muscles work and get soem range of motion back

Back squat

Hyprid Copenhagen plank with clam shell. Keep core tight. If foot on bench is too difficult out your knee or calf on it to adjust difficulty

Newtons side plank

Lower body

Chest

Back

Great workout. Love the different style of movements my muscles were confused the whole time.

Shoulders

David

Triceps

Pretty cool workout loved the smith spider curls to start off my arms were on fire after those. I did incorporate some triceps from the pump it workout as well but overall got a solid pump as always

Lower body

Community

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