Name: Playbook - Nick Bare - W1/D6 - Barbell Squat Focus (LOWER)
Uploaded: 2023-07-12T03:07:30.502Z
Duration: 60 min
Description: W1/D6 - Barbell Squat Focus (LOWER)

Pierre

Jolbb

Erin

Modified for a garage gym workout but still killed it

Kayla Tocco

Ignacio Rojo

Nick

Alex D’Angelo

Ryan

Casey

Casey Guerrero

John Spartan

The squats were brutal but I noticed I was able to do more weight and get deeper in form the more into the workout I got.

12Swybhowiba07!!

Alternatives to leg extensions at home gym?

Colt

I've personally heard to do compound exercises (in this case squats) before the smaller muscle groups (leg extensions) so I switched up the order a little bit. Idk if it's true or not!

Jacob

Jason

Ryan Opie

Pierce

Zack

A Guy

marc

Legs are pretty wiped from the running and the METCON this week, but once I got going and we’ll warmed up I was able to bring it. Solid leg day

Matt

Ty Burner

Not a huge fan of leg extensions and curls for warming up squats personally. Feels like it’s taking gas out of the tank

Nick I can’t lie my man, your kinda whipping my ass. But that’s why I’m here🤙🏾

C.J. 

Sean

David

If the app gave RPE for the accessory work

Selena

Chris

Luis

Joseph Disaia

Anonymous

louis

Erik

Wow. Legs are def my weak spot. Love the lunges at the end. Feel like my gluteus-medius’ are one big not from runs, hip thrusters, etc., so that made squaring a bit uncomfortable but I got it in anyway! 

The timer is super helpful In app. Another fantastic workout sir!

Carson

Freaking loved it! However I did the math and the correct percentages but I didn’t feel like I did enough at the end so I added a 30 min bike ride

James

Christopher Rodriguez

Chris Jedding

Add a log button and also add alternatives for those of us who don’t have access to a gym

Brian

Mark Sosing

Those lunges at the end were the ultimate burner!

Joshua Lopez

Mike Day

Skipped lunges cuz I’m of schedule a little due to work/kids

Mandy

Mick

Noah Silk

Mitchell Bunnell

Tough leg workout after my Half Marathon prep . Great though !!

Britt Gaylor

Allie T

*WORKOUT 
Strength Training

- Core Warm Up/Activation
- Leg Extension
- Leg Curls
- Barbell Squats (MAIN FOCUS)
- Barbell Walking Lunges

Complete 4 round of the following movements: Hanging Leg Raises, GHD Sit Ups and L-Sits.

- Hold on to the bar with your palms facing away form you
- Raise your legs without swinging back and forth
- Come down in a controlled motion engaging your core

Hanging Leg Raises

- Come down keeping your core engaged
- Reverse the motion and come up
- Reach for your toes

GHD Decline Sit Ups

-Start with your hands on some parallel bars outside body width.
-Raise your self up off the ground supporting your bodyweight by your arms.
-Raise your legs up so the are parallel to the floor and you are shaped like an L.
-Hold for time

L- sit

Core Warm Up/Activation

- 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

- 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 (70% of 1 rep max)

Barbell Squat (75% of 1 rep max)

Barbell Squat (80% of 1 rep max)

- 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

W1/D6 - Barbell Squat Focus (LOWER)

Nicolas

Louis

W1/D1 - Easy Run + Bench Press Focus (PUSH)

Kelly

Spence

W1/D2 - Deadlift Focus (PULL)

Wow. Cameron really loved this workout. 🤙🏽

"Easy run" .... wish was hahaha good shit !! 11.2km done ✔️

Shaun Matthews

W1/D3 - Easy Run

Clay

W1/D4 - Tempo Run + Full Body Strength

W1/D5 - METCON (“400” Workout)

Include more mobility exercises to aid in injury prevention or building muscles used for running

Erick

W1/D7 - Rest/Recovery/Mobility

Excited to see the gains by the end of this program

Tyler Nunez

Joaquim

W2/D1 - Easy Run + Bench Press Focus (PUSH)

W2/D2 - Deadlift Focus (PULL)

Mark

W2/D3 - Easy Run

Hardest workout of the week for sure. Almost did the beginner run but I told myself “go one more” because you know you’re intermediate to advanced

Jared

W2/D4 - Track Workout + Full Body Strength

45:56 had to do the run on the treadmill since I was at work.

Kyle

Adam

W2/D5 - METCON

W2/D6 - Barbell Squat Focus (LOWER)

Jonathan M Rosario

W2/D7 - Rest/Recovery/Mobility

Gracen Fleming

Split the run and lifting in two different sessions.

Grecher

W3/D1 - Easy Run + Bench Press Focus (PUSH)

Ricardo Estrada

Caleb

W3/D2 - Deadlift Focus (PULL)

W3/D3 - Easy Run

I didn't train this week due to a lack of energy. great session for a recovery

brance

W3/D4 - Track Workout + Full Body Strength

Woody

W3/D5 - METCON

Some exercises needed more sets to kill it😎

W3/D6 - Barbell Squat Focus (LOWER)

Jongdeok

W3/D7 - Rest/Recovery/Mobility

Manuel

W4/D1 - Easy Run + Bench Press Focus (PUSH)

Killed me. Great workout. Pushed through.

Isaac

W4/D2 - Deadlift Focus (PULL)

Completed this workout yesterday, forgot to update.

Mario

W4/D3 - Easy Run

Nice overall workout. Ran 5.5miles before

Jacob Forrest

W4/D4 - Tempo Workout + Full Body Strength

Jonathon Smith

W4/D5 - METCON (Will Lindsay HERO WOD)

Tracy

W4/D6 - Barbell Squat Focus (LOWER)

Always my favorite day especially after a 10 mile run!

W4/D7 - Rest/Recovery/Mobility

Pretty good! Glad to be back after running the LA marathon

W5/D1 - Easy Run + Bench Press Focus (PUSH)

Nasty wod. But after doing metcon and runs my legs were sore

Jakob

W5/D2 - Deadlift Focus (PULL)

15.32 miles. 
Ran the EIB 12 mile with the BDE.

W5/D3 - Easy Run

Thursdays are killer in this plan 😮‍💨

Keith

Runs are brutal workout is bad ass together beast session

W5/D4 - Track Workout + Full Body Strength

Cary

W5/D5 - METCON week 5

SERIOUSLY SAVAGE! Please add a weight recording section to the workouts. Would take this course from a 9 to a 10. Thanks.

W5/D6 - Barbell Squat Focus (LOWER)

Great recovery day to start a new workout week!

W5/D7 - Rest/Recovery/Mobility

W6/D1 - Easy Run + Bench Press Focus (PUSH)

W6/D2 - Deadlift Focus (PULL)

Brandon Sirlin

W6/D3 - Easy Run

W6/D4 - Tempo Workout + Full Body Strength

Heavy breather. 1:05:59 (45db) same time as last time, but felt better doing it.

W1/D6 - Barbell Squat Focus (LOWER)

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