Name: Playbook - Nick Bare - W5/D3 - Lower Body
Uploaded: 2023-07-12T03:07:30.592Z
Duration: 75 min
Description: W5/D3 - Lower Body

Justin

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!!"

Kevin Beamon

Taylor Young

Legs feel like cement tree trucks let’s goooooooo

Jerad

Francesco

Matt

Cris

Jason

Rubber legs! difficulty figuring out the hack squat weights in different machines…

Jonathan

Are we supposed to be building weight throughout the set?

Ryan

Alexander

Mike

Joseph

James Thompson

I always think it will be easier and it never will

Andrew Ochoa

Juan

Devon

Chris

Been doing the squats before the extensions and leg curls, seems to work better as I can go heavier on the squats before burning my legs out.

Nate

Jaedon

Did 8.65 miles this morning and now this... ☠️

Cory Warford

Emily

Viviana Kolb

Good Morning instead of Curls, 7 RPE Front Squat instead of Hack Squat

Carl

Noah Michel

Jensen

Seth Baumer

New PR Squat! Never able to leave saying that was easy….always #thatsucked

Alex

Craig

Jackson 

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

- 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

Hack 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

W5/D3 - Lower Body

Blake

A lot of back and pull, I’m not used to it so my elbows were on fire

Ciara

Andre

W1/D1 - Back & Biceps

Nathan

Isaiah

W1/D2 - Track Workout + Shoulders/Arms

Feliz dia de las madre a todas las madres!!

Dwayne

Thomas

W1/D3 - Lower Body

Harrison

W1/D4 - Easy Run + Chest/Triceps

Shelby

W1/D5 - Back & Biceps

Fawwaz Siddiqui

Kevin Gonzalez

Nicholas

W1/D6 - Easy Run

Jared

W1/D7 - Shoulders & Arms

Kevin

W2/D1 - Easy Run + Lower Body

Roger Snow

W2/D2 - Chest & Triceps

7 at 1 hour 6 min, best I’ve felt on any run. G.1.M Sport got me right

Sebastian

W2/D3 - Easy Run

Scott

W2/D4 - Back & Biceps

Jack

W2/D5 - Easy Run + Shoulders/Arms

Senterrio

W2/D6 - Lower Body

W2/D7 - Chest & Triceps

W3/D1 - Easy Run + Back/Biceps

Committing to this lower body shit! Fackkkk

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

Nick Tavarone

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

W4/D3 - Chest & Triceps

Elliot

W4/D4 - Easy Run + Back/Biceps

Tavy

W4/D5 - Lower Body

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

W5/D2 - Back & Biceps

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

W5/D4 - Easy Run + Chest/Triceps

Every rep done. Now go eat healthy all day.

Nick

W5/D5 - Shoulders & Arms

W5/D6 - Easy Run

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.

W5/D3 - Lower Body

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