Name: Playbook - Nick Bare - W5/D6 - Barbell Squat Focus (LOWER)
Uploaded: 2023-07-12T03:07:30.720Z
Duration: 60 min
Description: W5/D6 - Barbell Squat Focus (LOWER)

Tyler Nunez

Ryan

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

Jacob Forrest

Ass is fells like a defenceless freshly incarcerated man's 😆. Legs feel it too, but the ass is fineto!

John Spartan

Calvin

Chris

Used enfado pump for the first time and that was crazy!

David

Leslie Kleiber

Isaac

I loved to do the lower body workout today as I saw the improvement of my squats! Thanks for your program to make me stronger!

Jongdeok

Jonathan M Rosario

Matt

Kyle

*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 (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

W5/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

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.

Adam

W2/D5 - METCON

Erik

W2/D6 - Barbell Squat Focus (LOWER)

Casey Guerrero

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

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!

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

W5/D4 - Track Workout + Full Body Strength

Cary

W5/D5 - METCON week 5

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.

W5/D6 - Barbell Squat Focus (LOWER)

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