Name: Playbook - Joseph Jennings - Back & Legs
Uploaded: 2022-01-11T04:05:26.069Z
Duration: 45 min
Description: Back & Legs

IM BACK BOYS! Sorry I was MIA - I had raging COVID which was brutal.  We’re moving and grooving again though!!! Thanks for sticking with me.

Making this one simple - we’ll stay in the squat rack for the majority of the workout which will save us on time.  

Also focusing on compound lifts so longer rests between are encouraged. 1-3 minutes.

Warm up with the bar

Increase the weight incrementally up to your rep weight.

EG - 

- Warm up with bar
- Squat 25s
- Squat 45s
- Squat rep weight

- Focus on bringing your hips backwards and forwards VS sitting

- Engage your hips and core

- Don’t be that guy who squats heavy but has terrible form

- 90 degrees controlled then push back up

Squat

Same motion as a deadlift, but you’re starting with the barbell higher up on the rack safety bars

Gives us more focus on back engagement and saves lower back pain

Rack Pull

- Keep a microbend at the knee
- Start with the bar at standing position
- Lower down, engaging your hamstrings
- Tighten your core as you lift up

Straight Leg Deadlift

- Stand in a wide toed out stance 
- Lower into a squat, tight core, engaging hips
- Stand up to full extension

Sumo Squat

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Row (Olympic machine)

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pulldown

Back & Legs

Julian Osisek

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Janet Callahan

Shoulders, Triceps, Upper Back

Full Body Circuit

Triceps, Biceps, Back - Swoletown 1000

Compound Big Lift Day

Legs: Quads, Hamstrings, Calves

Triceps, Biceps, Traps, Forearms

Compound Monday - Big Lifts

Arm Day (Tris, Bis, Forearms)

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5x5 (Chest, Back, Legs)

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Arm Day (Tris, Bis, Traps)

Push (Chest, Shoulders)

Traps / Core / Light Quad / Calves

Shoulders / Tris / Light Chest

NEW SPLIT BEGINS - Chest / Light Shoulders / Bis

Back & Light Triceps

Arm Day (machines)

5x5 A (Squat, Bench, Row, Glutes)

Arm Day Baby!!!

5x5 C (Sumo Squat, Wide Bench, Row, Glutes)

SHOULDERS & LATS

Adam

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Back & Lats

5x5 B (Squat, Shoulder Press, Deadlift)

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Back & Legs

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