Name: Playbook - Nick Bare - W4/D6 - Barbell Squat Focus (LOWER)
Uploaded: 2023-07-12T03:07:30.658Z
Duration: 60 min
Description: W4/D6 - Barbell Squat Focus (LOWER)

Erik

Casey Guerrero

Tracy

Jeremy

Three days in a row of lunges was a killer

Patrick

Cole

Leslie Kleiber

Isaac

Great work out sore as heck but worth it!

Jonathan M Rosario

Tough lower day after Metcon with lower focused workout yesterday. But, I am glad to make it today!

Jongdeok

There should be an option to enter weight lifted so you can track progress over time. I used the BodyFit app by Bodybuilding.com that has this feature and I really liked it. In their programs they also do daily videos of what you should be focusing on in terms of form and what to expect for the week ahead. These workouts are also a bit repetitive. I am enjoying the program but would be nice to have more variety each week for the working sets.

Jared

*WORKOUT 
Strength Training

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

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)

- 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

- Hold a dumbbell with one hand
- Come down raising your leg behind you
- Hold on to something for balance
- Come down until you reach shin height 
- Pull the dumbbell up engaging your hamstring and glutes
- Keep a neutral spine

DB Single Leg Stiff Deadlift

W4/D6 - Barbell Squat Focus (LOWER)

Nicolas

Louis

Jolbb

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

Kelly

Spence

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

Ignacio Rojo

Clay

W1/D4 - Tempo Run + Full Body Strength

Pierre

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

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

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

Ryan

W2/D6 - Barbell Squat Focus (LOWER)

Chris

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)

Britt Gaylor

W3/D7 - Rest/Recovery/Mobility

Manuel

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

Killed me. Great workout. Pushed through.

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)

Always my favorite day especially after a 10 mile run!

James

W4/D7 - Rest/Recovery/Mobility

Ty Burner

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

Mark Sosing

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.

Brian

W5/D3 - Easy Run

Thursdays are killer in this plan 😮‍💨

Keith

Runs are brutal workout is bad ass together beast session

John Spartan

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

Chris Jedding

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.

W4/D6 - Barbell Squat Focus (LOWER)

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