Name: Playbook - Nick Bare - W1/D3 - Lower Body
Uploaded: 2023-07-12T03:07:30.155Z
Duration: 60 min
Description: W1/D3 - Lower Body

Dwayne

Thomas

Jack

Justin

Scott

Chris

Michelle

Nick

Shawn

Tough first leg day.  Looking for alternatives to Hack Squat.  Home gym, no hack machine

Chad

Nick Tavarone

I’m enjoying this training. But running is hard. Especially on leg day. I lift in the morning, cardio later in the day.

John

Great workout!!
That second set of squats was a killer 🔥
Only thing missing is a set of calves.

Francesco

It’s been a great 3 days on the program. As a 14yr crossfit guy nervous to stop and try something else, this has been a breath of fresh air.

Josh

Nicholas

Crazy volume second set of squats almost made me 🤮🤢

Tisoc

Judge

Jason

Sierra

A grind, man. 2 hours of sleep at work last night, had to dig to get through this. Loved it

Bracken

I freaking loved this! Added in 6 sets of calf raises

Twain

Clay

Barebottoms

Great. Couldn’t finish everything but a solid workout

Parker Kaser

Sarah

Rough leg day right there… a lot of volume!

Mark

Jessica

Ethan

Luis

Laura

Buzzlight2

Lauren

Gabrio Lima

Ryan

Luckily my girlfriend’s dad sells wheelchairs, I’ll be giving him a call first thing in the morning 📞

Jack Dwyer

Nice steady pace. hack squats suck as do lunges. I can already tell Ill grow to like them!

Jonathan

Timothy

Desmon

Alana

Bradley

Went deep into the pain cave during the lunges 😅

Keith

Zach

Toni

Today’s training session is a high volume, lower body strength workout.

Complete 15 reps of leg extensions and move directly into 12 reps of leg curls. Rest 60 seconds in between sets.

- 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

Leg Extension + Leg Curl Superset

Hack 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

Barbell Squat

Complete 20 reps of barbell walking lunges and before putting the weight down, complete 10 barbell squats with the same weight that was used for lunges.

- 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

Walking Barbell Lunge + Barbell Squat

- Hold two dumbbells with your palms facing you
- Hinge at the hips coming down with a neutral spine
- Come down until you reach shin height
- Pull the dumbbells up engaging your hamstrings and glutes

DB Stiff Leg Deadlift

W1/D3 - Lower Body

Isaiah

Fabrizio

W1/D1 - Back & Biceps

Ralph

W1/D2 - Track Workout + Shoulders/Arms

Harrison

🥵That was some work had to lighten the weight. Good pump tho

W1/D4 - Easy Run + Chest/Triceps

Shelby

W1/D5 - Back & Biceps

Fawwaz Siddiqui

Kevin Gonzalez

W1/D6 - Easy Run

Roger Snow

W1/D7 - Shoulders & Arms

Kevin

Kevin Beamon

W2/D1 - Easy Run + Lower Body

W2/D2 - Chest & Triceps

Sebastian

Taylor Young

W2/D3 - Easy Run

Sore throat today . Not my best day but got it done

W2/D4 - Back & Biceps

W2/D5 - Easy Run + Shoulders/Arms

Senterrio

W2/D6 - Lower Body

Chest was gone for the push-ups at the end. But every rep done.

W2/D7 - Chest & Triceps

W3/D1 - Easy Run + Back/Biceps

Committing to this lower body shit! Fackkkk

The gym bros were definitely harshin my mellow. But, the workout still hit.

W3/D2 - Lower Body

W3/D3 - Easy Run

Hardest one yet. That bicep triplet was lethal.

W3/D4 - Shoulders & Arms

W3/D5 - Easy Run + Chest/Triceps

Starting to push the limits on weights now!

W3/D6 - Back & Biceps

W3/D7 - Lower Body

This list felt never ending. I wanted to quit 3 times. He persisted though

W4/D1 - Easy Run + Shoulders/Arms

Travis

W4/D2 - Easy Run

Ok are these workouts getting fucking harder? Maybe it's just me

Fun session today. Even at the hotel gym made it work

Chest super pumped and on fire need some water

Jerad

W4/D3 - Chest & Triceps

Elliot

W4/D4 - Easy Run + Back/Biceps

Tavy

Jay Lomas

W4/D5 - Lower Body

4 weeks first day off it’s crazy! But I love it 😻

W4/D6 - REST

David Betteridge

W4/D7 - Easy Run + Shoulders/Arms

Great workout! My chest was really pumped.

W5/D1 - Easy Run + Chest/Triceps

Danny  Palmer

Biceps at the end were dead from all the pulling. We done did it though

W5/D2 - Back & Biceps

Always awesome when you start with a set of 15 hack squats and look down and all you need this week is 10!
"Go 5 less!!"

Legs feel like cement tree trucks let’s goooooooo

W5/D3 - Lower Body

Progressive overload in action. Thank god for the tracking of weights or I would still be a turd

Matt

W5/D4 - Easy Run + Chest/Triceps

This fucking work out!!! If I'm not a beast after this 12 weeks, BPN will be hearing from my attorneys

W5/D5 - Shoulders & Arms

W5/D6 - Easy Run

Why so many fucking sets of ext and curls.... ugh hate my weaknesses!

Solid leg session. I really enjoy that this program has you training legs so frequently

W5/D7- Lower Body

Thank god for the timer feature on this app... keeps my ass  moving

W6/D1 - Easy Run + Back/Biceps

Joshua

W6/D2 - Easy Run

It's been said. But I'll say it again. 100 pushups after chest and tris is kind of evil Nick

W6/D3 - Chest & Triceps

So many sets and reps today. I thank you sir

W6/D4 - Easy Run + Shoulders/Arms

Mud stance leg press feature is broken . Can't see the video or record reps or weight . No worries I wanted to squat anyway .
The leg ext again at the end was different .
Miss the lunge squat combo. But good to switch it up

W6/D5 - Lower Body

Just so many reps again . I would never do this much work on my own

W6/D6 - Easy Run + Back/Biceps

W6/D7 - Chest & Triceps

Another day of wanting to quit but wanted to click all these blue buttons. Cruelly motivating tool to finish everything

W7/D1 - Easy Run + Shoulders/Arms

This whole progressive overload theory really ruins your chances of the workouts getting easier ! Fack Nick

W7/D2 - Lower Body

Some days I feel like this is really working :

W7/D3 - Easy Run + Back/Biceps

Ma titties!!!! First three sets were killer .

W7/D4 - Chest & Triceps

Oliver

W7/D5 - Easy Run + Shoulders/Arms

Another leg day done. Thank you sir may I have another

W7/D6 - Lower Body

W7/D7 - Easy Run

Again with the never ending reps and sets. I would never do this much on my own. Always want to quit . Never do until it's done

Did that!!! Felt amazing to go hard today.

W1/D3 - Lower Body

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