Name: Playbook - Joey Miuccio - W3/D3 LEGS
Uploaded: 2023-12-29T20:33:18.843Z
Duration: 60 min
Description: W3/D3 LEGS

Jason Spates

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Begin with KB in each hand and feet hip width
- Press hips back and lower KBs down until mid shins
- Lift back up to standing and press hips forward

Kettlebell RDL

-Keep a slight bend at the front knee
- Place back foot on elevated surface 
- Lower till back knee touches the ground 
- explode up pushing through front foot

Kettlebell bulgarian split squat

- Hang from a bar with arms completely extended
- Raise your legs higher than your hips
- Keep your core activated
- Hold for time

Hanging L-sit hold

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

L SIT/ calf press

W3/D3 LEGS

Ron Macmullen

May I recommend to have a camera angle form the top of yourself so we can see arm angles

Matt

First day in the program this was a great pump!

Edin

W1/D1 PUSH

It was great muscles are sore but not extreme I feel good

Victor

W1/D2 PULL

Danny Jacks

Oscar

W1/D3 LEGS

W2/D1 PUSH

W2/D2 PULL

Great leg workout. I don’t have the weight machines so I appreciate the free weight exercises.

W3/D3 LEGS

Community

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