Name: Playbook - Josh Bailey - W4/D3 Lower Body
Uploaded: 2021-10-12T05:10:06.116Z
Duration: 60 min
Description: W4/D3 Lower Body

Effective and efficient 👌🏽👊🏽🔥

Elan

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

Abbie

Amy A. Gentry

My legs is swole! Like I’m walking on tree trunks 🤣 good 💰 💯

Jamar Akem

Gerald Gray 

Stand with feet shoulder width apart and your shins touching the bar. Bend your hips and knees keeping your back flat. Grasp the bar with an underhand/overhand grip slightly wider than shoulder width apart.
Press through your heels and lift the bar up keeping your arms relaxed. Maintain a flat back. Keep the bar close to your body.
Full stand up with the bar. Hold for 1-2 seconds, then slowly return to the starting position in the opposite steps.

Deadlifts

The barbell should be roughly 30 centimeters (1 foot) off the ground. If you are a tall individual, you may want to move the bar roughly 45 centimeters (1 foot 6 inches) off the ground. Press your calves into the bar. Now, sit back into a low squat. Try not to roll your shoulders forward. Instead, keep your chest proud. When you reach your end range of motion, stand back up.

Sissy Squats

Stand with two dumbbells either on your shoulders or hanging down by your sides. Keep feet close together and your back straight.
With one leg, step forward, then lower the leg left behind until the knee almost touches the ground, as shown in the picture.
Push off the heel of your front leg to return to the starting position.
Repeat with the other leg forward.

Dumbbell Walking Lunges

Select the desired resistance on the weight stack and insert the pin.
Adjust the seat so that the knees are directly in line with the axis of the machine. Sit down and position one shin behind the pad at the base of the machine.Extend your leg as you flex your quadricep. Slowly lower your foot back to the starting position and repeat for the desired number of repetitions on both sides.

Single Leg Extension

Contract your hamstrings to curl the pad all the way down. Pause for a moment, squeeze your hamstrings hard at the bottom, then return to the starting position. Repeat!

Hamstring Curl Variation

Assume a seated position on a calf raise machine and place the toes on the platform provided so that your heels naturally extend off. 
Adjust the height of the lever pad so that it is on par with that of your thighs.Push your heels up to raise the lever, and let go of the safety bar. It is your starting position. Bend at the ankles to gradually lower your heels. Be sure to stretch the calves fully while performing this movement. While flexing your calves, extend the ankles as far as you can to raise the heels. Hold this contracted position for a second.
Do the desired number of reps by repeating the above steps.

Calf Raise Dropset

W4/D3 Lower Body

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

Devonte Cleveland

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!!💪🏻😁

Lorenzo Surrentino

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

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.

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

W3/D2 Leg Day Volume

🗣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

Always challenging‼️💯🔥🔥💦💦

Thiery Ferrao

W4/D4 Core & Conditioning

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

W4/D3 Lower Body

Community

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