Name: Playbook - Joey Schultz - W1/D1 Monday (Legs)
Uploaded: 2022-06-07T00:46:43.017Z
Duration: 60 min
Description: W1/D1 Monday (Legs)

I like the calisthenics workout and then a leg workout to accommodate the bodyweight work out.

James Nguyen

Brilliant workout. Can’t wait to do the rest of the program!!

Aimee

Devin

This will be day one of resistance training

Roll out quads, hammies, IT band, back, and inner quad.

Foam Roll Warmup

- Push through the balls of your feet
- Engage your calves as you go up
-12 reps: 4 (inner, neutral, and facing out)

Standing calf raise

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up
- knees behind toes

Barbell back squat

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

-Slowly increase weight each set
-hold at the top of the movement

Quad Extension (Machine)

Leg Superset- Really feel the contraction between these two movements.

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

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

Dumbbell RDL

Bulgarian Split Squats + DB RDL

Final Leg superset, keep pushing through it. Remember quality reps. Depth, contraction, and control.

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - Wide

- Start with feet in a wide toed out stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

Sumo hack squat

Heavy Wide Leg Press + Hack Squat Wide

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

W1/D1 Monday (Legs)

Great active rest day on a nice day in TX

George Velez

Julian

W1/D1 Monday (Calisthenics)

Great way to use body weight,  my fav are the elevated pistol squats

W1/D2 Tuesday (Calisthenics)

Hector Fortisescobar

W1/D2 Tuesday (Chest)

Brandon Horowski

W1/D3 Wednesday (Bi and Tri)

W1/D3 Wednesday (Plyometrics)

W1/D4 Thursday (Calisthenics)

It was a crazy pump! definitely need to go heavier on these next time

W1/D4 Thursday (Shoulders)

W1/D5 Friday (Hitt Session)

W1/D5 Friday (Leg Day)

Luna

Backing those abs at the end of the workout was a killer

W1/D6 Saturday (Back)

W1/D6 Saturday (Calisthenics)

Honestly surprised me how this killed me today

W1/D7 Sunday (Full Body)

W1/D7 Sunday- Outdoor Workout (Walk)

I actually enjoy these, reminds me of football back in high school 💯💯

W2/D1 - Monday - Plyo

W2/D1 Monday (Chest)

Not gonna lie tho hand stand holds and push ups are a bigggg struggle of mine. Mainly fear and stability

W2/D2 -Tuesday - Calisthentics

A week into the program and 75 hard.. Seeing improvements all around! Big respect dawg

W2/D2 Tuesday (Legs)

W2/D3 - Wednesday - Plyometrics

Great arm pump especially the superset bicep and dips

W1/D1 Monday (Legs)

Community

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