Name: Playbook - Josh Bailey - W3/D2 Leg Day Volume
Uploaded: 2021-10-12T05:10:06.091Z
Duration: 60 min
Description: W3/D2 Leg Day Volume

My lungs could barely keep up but watching the video with audio made me feel like I was in the gym with you. Pushed through it. I can only get better with time.

Abbie

Amy A. Gentry

It took me 30 minutes for the workout, instead of 60.
However it was powerful!

Lorenzo Surrentino

Gerald Gray 

Here’s a leg day change it up workout with some great volume with time under tension to increase the burn. This is a quad focused exercise but also has a good amount of hamstrings to go along

(Time under tension barbell squats) To use the tempo method, slow down the eccentric and concentric phase of each repetition. You will go down counting from 4- 1 sec until you reach the bottom then count 4, 3, 2, 1 as you go back up to the starting position. After that you have 1 normal rep which will count as 1 total rep. 

Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.

TUT Barbell Back Squats

Place your heals on a slightly higher platform. Hold two dumbbells together in front of your chest. Keep your elbows pointing forward, over your knees. 

Begin the movement by sitting your hips back, bending your knees and push them out to the sides a little, whilst keeping your head looking forwards at eye height and your chest up.

Dumbbell Front Squats

Find yourself a step, bench or any other contraption that you can rest a foot on, it needs to be about knee height.

Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench. Your leading leg should be half a meter or so in front of bench.

Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don't let your front knee travel beyond your toes.Drive up through your front heel back to the starting position.

You will go right into the RDL keeping your back straight, hinge at the hips to lean further forwards keeping your back leg behind you on the bench to help maintain your balance. Lower until you feel the stretch in your standing leg’s hamstring, then return to the starting position.

Bulgarian Split Squat to RDL

Start flat on your back with your legs bent at a 90-degree angle and heels placed on the edge on the bench .

Keep your toes pointing to the ceiling, drive your weight downward through your heels, and elevate your hips.

You’ll be alternating legs performing these one leg at a time

Alt. Single Leg Glute Bridges

Split Squat to Reverse Lunge to Suitcase Squat

Prepare to jump by bending your knees and sinking down into a deep lunge. Lean slightly forward and contract your core muscles. You will maintain core muscle engagement throughout the exercise.
Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips.
As you jump into the air, bring your feet quickly together and switch positions as you begin to land. You should also switch arms as you do this.
As you land, maintain a balanced foot position. Your forward knee should be over your forward foot and not beyond. Attempt to land softly on the forward mid-foot and let your heel come in contact with the ground. Avoid remaining on the toes of the forward foot. Keep your hips back and allow your hips and knees to bend deeply to absorb the landing. Don't lock your knees.
Drop to a deep lunge position as you prepare to start the next jump lunge.
Repeat the jump lunge movement for the duration of your exercise

Lunge Jumps to Squat Jumps

Bodyweight Squats

Leg Finisher

W3/D2 Leg Day Volume

It was crazy but I needed that workout!!🔥🔥

Devonte Cleveland

Elan

Couldn’t finish every set cuz my body started to give up on me . This was fucking brutal . Glad it’s over . Feel accomplished

Harman

W1/D1 Full Body Heat

Smoking hot legs‼️🦿🦿🔥🔥💨💨😁

It's a complete work out and i feel recharged!!💪🏻😁

W1/D2 Lower Body

Darrell Benson

🤧 I’m sick today but this was the perfect workout for me to do in the living room today. 

⏱️ I made sure to go at my own pace and even had a little sweat while working out 

Thanks Josh 👍🏽

Rodney

W1/D3 Core & Conditioning

Will

MarQuis

W1/D4 Upper Body

Only did 1 round, will do the other 2 later today.

W1/D5 KB & BW Conditioning

Fernando

W2/D1 Extreme Heat

Faceless

W2/D2 Back & Shoulders

🗣Kettle bell🦿🦿circuits‼️😤🔥🔥💦💦😂

Time has flown and I have been working well on hiit and lift 🤟🏻

W2/D3 Kettlebell Leg Circuit

Got my arms like spaghetti can’t move them good work . Be smart w weights . Go heavy first and then go lighter weights

First workout in forever...got my ass kicked but glad to start

William  Herbert

W2/D4 Chest, Tri’s & Bi’s

Interesting, with two 2kg dumbbells I worked well 🧐👍

W2/D5 Lower Body Conditioning

Awesome. Sweating buckets and feelin good. Thanks

Wally Longo

Fat burner is an understatement‼️🔥🔥💦💦😁

W3/D1 Dumbbell Fat Burner

🗣BW HIIT‼️🔥🔥🔥💦💦💦😂

I hit 177 BPM and sweated my soul too 💪😅

W3/D3 Dumbbell & BW HIIT

W3/D4 Upper Body

From the title, I expected something more intense 🙂

W3/D5 Heart Rate on Max

W4/D1 Chest, Tri’s & Bi’s

Always 🔥🔥 & 🪣 🪣 O'💦💦‼️😂

W4/D2 Dumbbell & BW HIIT

Effective and efficient 👌🏽👊🏽🔥

I hate lunges. I know this now 😂 great workout with a good challenge for beginners like myself

W4/D3 Lower Body

Always challenging‼️💯🔥🔥💦💦

Thiery Ferrao

W4/D4 Core & Conditioning

That was 🦾😤🔥‼️💯  Now...new week.✔ New session.✔ New challenge!✔

W3/D2 Leg Day Volume

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