Name: Playbook - Legal Weight - W1/D1
Uploaded: 2024-04-27T01:18:39.793Z
Duration: 90 min
Description: W1/D1

Mitch

Great f’n workout. Quad pump was intense.

Grab a pair of wedges or plates to elevate your heels. Feet hip width apart. Squat to parallel or below

Smith Machine Cyclist Squat

Stand on a plate or riser, heels only, toes slightly pointed outward. Push knees out as you descend.

Bodyweight Cyclist Squats

Place a riser or plate on the ground & place your back toe on it. Step forward into a split squat position. Drop knee down as close to the ground as possible.

Dual Dumbbell Split Squats Rear Foot Elevated

Circuit 1

Walking lunges but you're leading with one side only.

Dumbbell Zombie Lunges

Zombie lunges are leading with the same side leg  instead of alternating left to right.

Bodyweight Zombie Lunges

Hold Dbs by your side, start in a split squat position. Jump up switching legs getting your knee as close to the ground as you can.

Dumbbell Plyo Split Squats

Circuit 2

Keep back against pad, place feet slightly wider than hip width. Squat down as low as you can.

Hack Squat

Adjust seat, keep back & hips down as you extend your legs.

Leg Extensions

Circuit 3

W1/D1

W1/D2

W1/D3

The struggle was real on this one. But worth the quad pump!

W2/D1

Rosalyn

W2/D2

Killer leg workout. Walking up the stairs afterward was a challenge.

W2/D3

W3/D1

W3/D2

Day 3 always crushes the legs!  Gives you that complete leg soreness.

W3/D3

Not only is the quad pump amazing but the strength gains I made over the 4 weeks is even better.

W1/D1

Community

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