Name: Playbook - Joseph Bonini - W1 Lower Body Strength
Uploaded: 2023-06-15T19:52:29.278Z
Duration: 60 min
Description: W1 Lower Body Strength

Today we will only focus on strength, specifically lower body. Since the legs will be worked a lot through running, we will alternate each week between deadlifts and squats for the compound movements. Following the compounds, well move into accessories. 

LET’S GO. IT’S LEG DAY.

- 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

Barbell back 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

- Place your feet hip-width apart, and dumbbells at your sides
- 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

Lateral lunge (dumbbells)

Complete exercises consecutively, then rest.

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

Leg extension-leg curl

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg
* 1 rep includes both legs

Dumbbell walking lunges

W1 Lower Body Strength

W1 Chest & Arms | Run

W1 Upper Body Pull | Run

Rest

W1 Shoulders, Arms, & Core | Run

W1 Long Run

W2 Chest & Arms | Run

W2 Lower Body Strength

W2 Upper Body Pull | Run

W2 Shoulders, Arms, Core | Run

W2 Long Run

W3 Chest & Arms | Run

W3 Lower Body Strength

W3 Upper Body Pull | Run

W3 Shoulders, Arms, & Core | Run

W3 Long Run

W4 Chest & Arms | Run

W4 Lower Body Strength

W4 Upper Body Pull | Run

W4 Shoulders, Arms, & Core | Run

W4 Long Run

W5 Chest & Arms | Run

W5 Lower Body Strength

W5 Upper Body Pull | Run

W5 Shoulders, Arms, & Core | Run

W5 Long Run

W6 Chest & Arms | Run

W6 Lower Body Strength

W6 Upper Body Pull | Run

W6 Shoulders, Arms, & Core | Run

W6 Long Run

W1 Lower Body Strength

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