Name: Playbook - Nick Bare - W7/D6 - Barbell Squat Focus (LOWER)
Uploaded: 2023-07-12T03:07:30.806Z
Duration: 60 min
Description: W7/D6 - Barbell Squat Focus (LOWER)

Ryan

Casey Guerrero

Cole

Great lower body day! I love improving my lower part!

Jongdeok

Jonathan M Rosario

*WORKOUT 
Strength Training

- Core Warm Up/Activation
- Leg Extension
- Leg Curls
- Barbell Squats (MAIN FOCUS)
- Barbell Walking Lunges
- Cable Pull Through

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 (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

This exercise is to target the glutes and hamstrings. Start by walking the rope cable attachment out. Keep your back straight and pull the rope through your legs until standing up straight and holding tension for 2-3 seconds with your glutes.

Cable Pull Throughs

W7/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

W7/D6 - Barbell Squat Focus (LOWER)

Community

More workouts from Nick Bare