Name: Playbook - Nick Bare - W4/D6 - Lower Body Strength
Uploaded: 2023-07-12T03:07:30.632Z
Duration: 45 min
Description: W4/D6 - Lower Body Strength

Casey Guerrero

Derek

Caleb Winebrenner

- Bodyweight squats 6 x 25
- Barbell squats 5 x 5 
- Stiff leg deadlifts 3 x 8-10
- Box jumps 4 x 25 on a 40 inch box 
- Lunges 3 x 20 
- Burpees 100 reps for time

- 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

- 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 (85% of one rep max)

- 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

-Stand in front of a box.
-Jump up onto the box landing with your whole foot on the box.
-Stand up to full extension.
-Jump or step down off of box.
-Repeat

Box jumps  on a 40 inch box

- 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 DB Lunge

- Place your hands on the floor in front of you
- Hop back landing in a pushup position 
- Bring your body down to the floor
- Hop bringing your feet towards your hands
- Jump up extending your arms above your head

Burpees for time

W4/D6 - Lower Body Strength

Crazy tough towards the end. Only managed to get 1 handstand push up. I’ve been humbled today

Andrew

Ralph

Very nice workout. Instead of med ball pushups I did Diamond, nasty fatigue.

W1/D1 - Push Strength + Run

Aaron

W1/D2 - Ruck + Core

Absolutely brutal. Could t make it all the way through. Success?

Daniel

W1/D3 - Pull Strength

So necessary, I appreciate this workout for recovery!

Erick Montalvo

buck

W1/D4 - Dedicated Mobility

Greg

Nice wod. Felt better then the last time I did it. But still need to improve.

W1/D5 - Run + Bodyweight Movements

Leah

Nasty workout. Burpees destroyed my shoulders.

W1/D6 - Lower Body Strength

Nice intervals. Felt really good. Nice ab wod.

Theo

W1/D7 - Run + Core

Brutal workout. Medicine ball pushups destroyed me again.

Amazing workout been going good I think this workout definitely helps prep

Chapmen

W2/D1 - Push Strength + Run

Crazy how much the cardio is getting better. Been loving it!

W4/D6 - Lower Body Strength

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