Name: Playbook - The Agoge - Day 45 - Legs
Uploaded: 2022-10-07T20:47:26.701Z
Duration: 45 min
Description: Day 45 - Legs

Mike Shipley

John

1. Squats 

2a. DKB Front Rack Squat 
2b. DB RDL with a Shrug at the 
2c. DB Forward Walking Lunges

- 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 @75% of 5RM

- 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

DKB Front Rack Squats

- Slowly lower the dumbbells down the front if your legs 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
- Shrug the shoulders up, then release

DB RDL with Shrug

- Stand tall, keeping your chest up holding two dumbbells at  at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step up bringing the feet back together, then repeat with the opposite leg

DB Walking Lunges

Triset

Day 45 - 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

Jarett Storle

James

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

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

Day 45 - Legs

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