Name: Playbook - Nick Bare - W9/D6 - Lower Body Strength
Uploaded: 2023-07-12T03:07:30.888Z
Duration: 45 min
Description: W9/D6 - Lower Body Strength

Casey Guerrero

Caleb Winebrenner

- Barbell squat 5 x 10
- Stiff leg deadlifts 4 x 8-10 
- Hamstring curls 3 x 12-15
Superset
     - Box Jumps 3 x 25 on a 40 inch box 
     - Lunges 3 x 20 
- Hip thrusters 4 x 15

- 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

- 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

-Sit in hamstring curl machine and make sure it is adjusted correctly
-Curl your legs towards you activating your hamstrings.
-Release and repeat

Hamstring curls

-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

- 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

Superset

- Your upper back should be on a bench and the bar about hip height
- Push through your heels raising your hips off the floor
- Squeeze your glutes at the top
- Come down in controlled motion

Hip Thrusters

W9/D6 - Lower Body Strength

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

Andrew

Ralph

I’d say it’s probably too much shoulder work. Fatigue early. I’m 187lbs and about a 52 push up guy gives a bit of perspective where I’m coming from. Like amrap wall push ups 20 reps not realistic at the end of that if your exerting yourself

Chase

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!

W9/D6 - Lower Body Strength

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