Name: Playbook - Nick Bare - W3/D6 - Barbell Squat Focus (LOWER)
Uploaded: 2023-07-12T03:07:30.609Z
Duration: 60 min
Description: W3/D6 - Barbell Squat Focus (LOWER)

Jolbb

Some exercises needed more sets to kill it😎

Erik

Casey Guerrero

Getting stronger! Banging workout. Keep them up!

Jacob Forrest

Diego

Getting stronger everyday. Happy with my results. Can wait to continue improving and  going one more

Juan

Alec

Ty Burner

andy

Maximilliano

Sean

Frankie Rezzano

Nice leg pump. Still focusing on form with squats!

Carson

Mandy

Britt Gaylor

Legs completely smoked! Loving the feeling!!!

Jonathan M Rosario

Jongdeok

JoAnn

PR on squat 225 😮‍💨😮‍💨😮‍💨

Leslie Kleiber

*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 (80% of 1 rep max)

Barbell Squat (85% 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

W3/D6 - Barbell Squat Focus (LOWER)

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

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W1/D2 - Deadlift Focus (PULL)

Wow. Cameron really loved this workout. 🤙🏽

Nick

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

Shaun Matthews

W1/D3 - Easy Run

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W1/D4 - Tempo Run + Full Body Strength

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Erin

W1/D5 - METCON (“400” Workout)

W1/D6 - Barbell Squat Focus (LOWER)

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

W3/D6 - Barbell Squat Focus (LOWER)

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