Name: Playbook - Joey Schultz - W3/D5 Friday (Leg Day)
Uploaded: 2022-06-07T00:46:43.902Z
Duration: 45 min
Description: W3/D5 Friday (Leg Day)

Will start to feel beat up, make sure recovery is on point!

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

Foam Roll Warmup

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

Dumbbell bulgarian split squat

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

-Slowly increase weight each set
- LAST SET drop set

Sumo or Conventional deadlift

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- 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

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow stance

- Start with a feet close together (close stance)
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat- Close stance

Close Stance Leg Press + Close stance Hack Squat

W3/D5 Friday (Leg Day)

Great active rest day on a nice day in TX

James Nguyen

George Velez

Julian

W1/D1 Monday (Calisthenics)

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

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

Aimee

Devin

W1/D1 Monday (Legs)

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

W3/D5 Friday (Leg Day)

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