Name: Playbook - Josh Swan - Week 1 Day 3 - Lower Body
Uploaded: 2023-05-02T21:13:06.331Z
Duration: 75 min
Description: Week 1 Day 3 - Lower Body

Back Squat

Be sure to lower the weight under control. Remember to keep a slight bend in the knees, push butt towards the wall behind you and shoulder blades squeezed together. Avoid rounding or overarching of the spine. When you feel a good stretch in the hamstrings, reverse the motion and stand back up.

Barbell Romanian Deadlift

Pause to gather momentum after each step. Spine tall and abs flexed. 16 total reps, 8 each leg.

Barbell Walking Lunge

Pause between each “sprint” or rep. Reps are combined total.

Sprinters Crunch

Feet should close here. Control down as low as possible. Looking to feel the stretch in the quads as you lower your body. Reps are both sides. 10 each.

Landmine Hack Squat (Close Stance)

Week 1 Day 3 - Lower Body

Week 1 Day 1 - Legs & Back

Douglas

Hey bro - just wanted to reach out and say your playbook has given me a great grasp of what reps and sets look like of a true workout progression. As well, showing me exercises I wouldn’t have ever done before. It’s been helping me structure my routine nicely. 🤝💯‼️

Week 1 Day 3 - Lower Body

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