Name: Playbook - The Agoge - Day 3 - Legs
Uploaded: 2022-10-07T17:39:38.967Z
Duration: 45 min
Description: Day 3 - Legs

Mike Shipley

Jarett Storle

James

Justin

Makes me not hate leg day as much.  Until tomorrow!

John

Ezekiel

Tyler

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 @50% 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 3 - 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

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

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

Day 3 - Legs

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