Name: Playbook - Nick Bare - Day 20 - Lower Body Strength
Uploaded: 2023-07-12T03:07:30.452Z
Duration: 75 min
Description: Day 20 - Lower Body Strength

Alon

Gerard

Patrick

Steven

Jolbb

This was insanely challenging and above the level of most

Shirin

Cade

Adam

Michael

Jiří

Mike

Julian

Hamish

Indeed the volume added up and eventually led to an insane pump at the end. What an epic workout.

Eric Anthony Hermosillo

Seth

Zachary

Octavio

Tanner

Chris

Timothy

Squats are brutal with a glute pump from split squats

Chase

Justin

Rocco

Sebastian Ledlow

Kevin Kain

Josh

Mohamed Aly

Kris

Shawn

Taylor Young

My ears popped following the goblet squats lol

Andrew Davis

Well walking into the gym and walking out look significantly different

Daniel

Manny

Austin

Angus

Pierce Moulton

Nikolas

A LOT OF SQUATS! 🥵 Loved it though, struggle driving and walking afterwards but GAINZ!

John

I pulled my left hamstring on the 2nd exercise. First time I had done it and I think I learned forward instead of going down.finished the workout but I'm really bummed because didn't go as heavy as I wanted to. I was really looking forward this workout

Guillermo

yarden

Jessi

Jacob

Great workout, I’m absolutely cooked. I was too much a p**** to do the Bulgarian squat though 👊🏻

Cole

Today’s Workout Goal:

Leg day is the best day!

As we progress throughout this program you will notice that the volume (reps/sets) of training sessions will increase.

Today is a high volume leg day with a lot of squatting movements. If you need to scale back the workout, feel free to adjust as necessary.

Begins with 3 sets of lower body activation to move blood into the legs: leg extensions + leg curls + bodyweight squats

- Extend your legs without raising your hips off the bench
- Engage your quads as you go up
- Come down in a controlled motion

Leg Extensions

- By using a leg curl machine, either start in the seated or prone position.
- Focus on keeping your core tight and maintain position throughout entire movement.
- Drive through your heels and bring feet to as close to your butt as possible and hold for 2 seconds.

Leg curls

- Start with a shoulder-width stance
- Flex at your knees and push your glutes back to come down
- Come down until your legs reach 90 degrees
- Push through your heels extending your legs to come up

Bodyweight Squat

Lower Body Activation

Place one leg on a bench or raised surface so that your back leg creates a 90 degree angle. Place a barbell on your back or hold dumbbells in your hand and complete 10 reps per leg, per set.

Bulgarian Split Squat

- Grasp the bar firmly with your hands at a comfortable width
- Your feet should be shoulder width apart, with your toes pointing slightly outwards 
- Break first with your hips as you squat directly downwards
- Drive through the floor as you thrust your hips forward towards the top

*RPE: Select a weight at an RPE (rate of perceived effort) 9. This means you should finish that set with about 1 rep left in the tank. You are not going to failure, but close.

Barbell Squat (RPE)

- Step forward
- Bring your back knee down
- Come down until both legs are at 90 degrees
- Push through your front leg to come up engaging quads and glutes
-  Keep your chest up and core engaged throughout the movement

Walking Barbell Lunge

-Stand with feet shoulder width apart while holding a weight at your chest in both hands.
-Lower to the bottom of a squat
-Stand up out of squat to full extension.
-Repeat

Goblet squat

Day 20 - Lower Body Strength

Very good functional training excited for what’s in store

Matt

it was tough because i’m pretty out of shape and i only did 3 sets

bridget

Great way to start off a new program and new week!

Day 1 - Run + Bodyweight Movements

Ilja

leland

Day 2 - Pull Strength Training

Good workout. Couldn’t do all the exercises as mentioned however managed to get through most of it. Will need to push run in the evening.

Akrant

Day 3 - Run + Lower Body Strength

Eric

Humbling. One of the best pumps I’ve had in a long time

Day 4 - Push Strength Training

Modified again due to injury. 8km on the Assault bike kind of sucked though.

Garth

William

Tatu

Day 5 - 100 Meter Sprints

Good session. Swapped push ups with dips to save some shoulder discomfort.

Ryan

Day 6 - Upper Body Hypertrophy Pump

Definitely prepared myself for tomorrows training session. Well rested and well needed.

Day 7 - REST

Great workout, had me shaking like a stripper

Andrew

Day 8 - Lower Body Strength

Allen

Nate

Day 9 - Run + Bodyweight Movements

Cold/cough, had to cut it short but still got the main events in

Huperextensions is more of a glutes excersice!?

Day 10 - Pull Strength Training

Bryce

Andres

Good run day, had to take a little more time off but refuse to quit!

Hayden

Day 11 - Track Ladder

The first time I did it, I thought that it said 30 reps for the hanging legs raise instead of the 30s so it took me a little while to do it.😅

Tyler

Definitely had to yell Go One More during those pushups!

Jack

Day 12 - Push Strength Training

100° run kills. Shoulders are feeling it too.

Lucas

Day 13 - Run + Shoulder Strength

Rough day on my end, had to cut it short. But good program

Jason

Day 14 - Run + Lower Body Strength

Legs are hurting, worried about deadlifts tomorrow but going to push through!

Day 15 - REST

Day 16 - Pull Strength Training

Quincy

Dakota

Day 17 - Aerobic Run

Alexander

My triceps and chest are absolutely demolished, in the best way

Dallin

Day 18 - Push Strength Training

Day 19 - Sprints + Shoulder Strength Training

Chandler Cox

Did Ranger ruck requirement instead.  Brutal as prescribed 🤨

Gordon

Day 21 - Aerobic Run

Day 22 - REST

Complete muscle failure when I got to the diamond push-ups lol

Day 23 - Push Strength Training

Holy hell have some squat!!! Legs are dead

Travis McRae

Day 24 - Run + Lower Body Strength

Not sprinting. 20 mile mountain bike ride 2.4k feet of vertical ascent.

Thomas Lay

1.54 warm up and cool down to and from an open field for barefoot sprints super awesome!

Day 25 - Max Effort Sprints

Day 26 - Pull Strength Training

Kevin

Meghan

Day 27 - Run + Shoulder Strength Training

Day 28 - Long Run (90 min)

Day 29 - REST

Jacob Robinson

Day 30 - Push Strength Training

Day 31 - Run + Bodyweight Movements

Day 32 - Pull Strength Training

Day 33 - Run + Lower Body Strength

Just went from a shhmedium to a medium size T shirt💪🏻💪🏻

Day 34 - Shoulders + Arms Strength Training

Day 35 - Aerobic Run

Day 36 - REST

Day 37 - Run + Push Strength Training

12 minutes of lat pull downs!?!? Jk, assumed it’s 12 reps.

Lucy

Every looked at every single workout and they’re all different. That’s great! However, I prefer consistent structure and everything seems randomly thrown together.

Carson

Day 38 - Pull Strength Training

Killer, always dread this one! Such an awesome humbling circuit!

Aaron

Day 39 - Run + Bodyweight Movements

Day 40 - Shoulders + Arms Strength Training

Day 41 - Track Workout + Lower Body Strength

Day 42 - Upper Body Hypertrophy Pump + Run

Phillip

Feels great to rest because i am still sore from the run and leg workout from 2 days ago

Day 43 - REST

Day 44 - Push Strength Training

Great squat sesh, but needs more hamstring work

Day 45 - Run + Lower Body Strength

Erik

Day 46 - Run + Bodyweight Movements

I was able to break my deadlift record (200kg/ 441pounds). very happy, I feel fit

Day 20 - Lower Body Strength

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