Name: Playbook - The Agoge - Day 27 - Legs
Uploaded: 2022-10-10T14:31:56.162Z
Duration: 60 min
Description: Day 27 - Legs

1. Squat* (2 min recovery between sets)

2. Barbell RDL (Heavy)

3a. KB Frog Squat 
3b. Bulgarian Split Squats

- 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 @70% of 3RM

BB Back Squat @80% of 3RM

BB Back Squat @85% of 3RM

- Stand tall with a proud chest, holding the barbell with an overhand grip
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

BB RDL (HEAVY)

Standing tall, set your feet wider than shoulder-width apart Holding two kettlebells in front rack position
- Once in the stance, point your toes outwards at approximately 30 degrees
- Push your hips back and bend at your knees, lowering your body into the bottom position of a full squat
- At this starting stage, the crease in your hips should be below your knees
- Pushing through your heels, begin to drive the glutes upwards, bringing the crease of the hip up above the knee
- Keep the back straight and knees bent
- Your back should finish near parallel to the floor
- Slowly lower your glutes back into the starting position, maintaining tension on the lower body muscles and keeping your core engaged to stabilize yourself

DKB Front Rack Frog Squats

- Find yourself a step, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

Bulgarian Split Squats

Superset

Day 27 - Legs

Workout was great! Definitely going to feel it!

Dillon

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

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.

Day 27 - Legs

More workouts from The Agoge