Name: Playbook - The Agoge - Day 21 - Legs
Uploaded: 2022-10-10T01:31:08.904Z
Duration: 60 min
Description: Day 21 - Legs

Is there a variant exercise I could use to supplement for the Nordic squat? 
I don’t have the equipment to do it. I did assisted single leg squats instead.

Dillon

1. Squat* (2 min recovery between sets)

2. KB Front Rack Squat (Heavy)

3a. Leg Extension 
3b. Leg Curl 
3c. Nordic Hamstring 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

*Eccentric Focus - Controlled 5 sec down, quick transition into an explosive controlled Push

BB Back Squat @75% of 3RM

BB Back Squat @80% of 3RM

BB Back Squat @85% of 3RM

- Stand with feet shoulder width apart, with two kettlebells held in front rack position
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

KB Front Rack Squats (HEAVY)

- 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

- Start by stabilizing your lower legs/feet by securing them under a safe surface In a kneeling position on the ground with your feet flexed and hips almost fully extended
- Once in position, start to slowly lower your body to the ground by extending the knee joint
- It's important to maintain a neutral spine and tight core for the entirety of the movement
- Lower as much as you can and, if you need to, catch yourself with your hands before you touch the ground
- Once you reach all the way to the ground, relax your body and push yourself up to set your body back to the starting position

Nordic Hamstring Curls

Triset

Day 21 - Legs

Workout was great! Definitely going to feel it!

Jarett Storle

Micah

Day 1 - Back

Joaquin Capra

Day 2 - Triceps

Megan

Day 3 - Legs

Day 4 - Biceps

Day 5 - Chest

Day 6 - Shoulders

Day 7 - Back

Day 8 - Triceps

Day 9 - Legs

Day 10 - Biceps

Day 11 - Chest

Day 12- Shoulders

Day 13 - Back

Day 14 - Triceps

Absolutely killed me, ran after, I highly suggest running after but very difficult very great

Austin Anderson

Day 15 - Legs

Mike Shipley

Day 16 - Biceps

Day 17 - Chest

Day 18 - Shoulders

Day 19 - Back

Day 20 - Triceps

Day 22 - Biceps

Day 23 - Chest

Day 24 - Shoulders

Day 25 - Back

Day 26 - Triceps

Day 27 - Legs

Day 28 - Biceps

Day 29 - Chest

Day 30 - Shoulders

Day 31 - Back

Day 32 - Triceps

Day 33 - Legs

Day 34 - Biceps

Day 35 - Chest

Day 36 - Shoulders

Day 37 - Back

Day 38 - Triceps

Day 39 - Legs

Day 40 - Biceps

Day 41 - Chest

Day 42 - Shoulders

Day 43 - Back

Day 44 - Triceps

Day 45 - Legs

Day 46 - Biceps

Day 47 - Chest

Day 48 - Shoulders

Day 21 - Legs

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