Name: Playbook - The Agoge - Day 10 - Legs
Uploaded: 2022-10-07T17:39:22.721Z
Duration: 45 min
Description: Day 10 - Legs

Mike Shipley

Jarett Storle

Won’t be able to walk in the morning. Great feeling!

James

John

Ezekiel

1. Squats 

2a. DB RDL 
2b. Leg Extensions 
2c. Leg Curls

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

BB Back Squat @55% of 5RM

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

DB RDL

- First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars (Tip: You will need to adjust the pad so that it falls on top of your lower leg, just above your feet)
- Using your quadriceps, extend your legs to the maximum as you exhale
- Ensure that the rest of the body remains stationary on the seat
- Pause a second on the contracted position
- Slowly lower the weight back to the original position as you inhale

Leg Extensions

- Place your heels in the V, lift up your glutes, and slide the roller towards your upper body by bending your knees
- Reverse the movement, sliding the roller back out

Leg Curls

Triset

Day 10 - Legs

Mark

Trent A Knight

Jaxon

Day 1 - Chest

First time I’ve done biceps alone in years. Excellent workout, good pump.

Matt

Day 2 - Biceps

Day 3 - Legs

Brutal after leg day. But felt good. My running will forever suck.

Day 4 - Steady State Cardio

Daniel

Vince

Day 5 - Triceps

I definitely underestimated this workout. Felt great, good programming!

Day 6 - Back

Day 7 - Shoulders

Day 8 - Chest

Day 9 - Biceps

Day 11 - Steady State Cardio

Day 12 - Triceps

Day 13 - Back

Day 14 - Shoulders

Couldn’t do another rep at the end of the workout.

Day 15 - Chest

Day 16 - Biceps

Love this routine.  Like having Betty  Crocker with a dash of Mae  West thrown in.

Nick that bw dB walk almost had an old jarhead on his back once or twice still love the pgrm. Mike

Day 17 - Legs

Hit the wrong button did the hour not 39 seconds lol

Day 18 - Steady State Cardio

Day 19 - Triceps

Day 20 - Back

Day 21 - Shoulders

Day 22- Chest

Day 23 - Biceps

Good workout. Took it easy today due to upcoming wknd events. Sounds like an excuse.

Day 24 - Legs

Day 25 - Steady State Cardio

Crazy how much it takes to put out for 35 minutes.

Day 26 - Triceps

Day 27 - Back

Day 28 - Shoulders

I love this shit. Just wish I was better.  Better than yesterday though… right?

Day 29 - Chest

Day 30 - Biceps

Still hate legs, still a pussy.  Moving on!

Day 31- Legs

Did this Thursday night forgot to check it off

Day 32 - Steady State Cardio

Day 33 - Triceps

Day 34 - Back

Day 35 - Shoulders

Day 36 - Chest

Day 37 - Biceps

Day 38 - Legs

Day 39 - Steady State Cardio

Day 40 - Triceps

Day 41 - Back

Day 42 - Shoulders

I always have to remember to start light on the weight and add.

Day 43 - Chest

Day 44 - Biceps

Day 45 - Legs

It’s not you, it’s me.  Need to push myself more! ON EVERYTHING!

Day 46 - Steady State Cardio

Day 47 - Triceps

Day 48 - Back

Day 49 - Shoulders

This was good. I feel like I actually got a little pump for the first time in weeks. It’s not you, it’s me!

Day 10 - Legs

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