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

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

Good workout. I can feel it throughout my chewt. The app is a great continuation of the agoge challenge.

Matthew

Vince

Marcos

Day 1 - Chest

Short, simple, not easy. Definitely will work your biceps.

Mike

Day 2 - Biceps

James Blanton

Justin

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

John

Day 3 - Legs

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

Day 4 - Steady State Cardio

Day 5 - Triceps

Different than what I've been doing oohraah

I can’t feel my forearms!! Back feels good, but I feel I didn’t work it enough due to forearm failure!

Day 6 - Back

Shoulders are on fire!! Love it!! Semper Fi brother!!

Better for all reps and all sets or loosing 2 reps off set

Day 7 - Shoulders

Day 8 - Chest

Day 9 - Biceps

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

Day 10 - Legs

Day 11 - Steady State Cardio

Day 12 - Triceps

Day 13 - Back

That shit burns like crazy. Great workout

Day 14 - Shoulders

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

Day 15 - Chest

Day 16 - Biceps

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

Another Great One!! Thank you Sir may I have another!?

Day 21 - Shoulders

Brutal.  This workout is amazing. Thank you!

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

Day 26 - Triceps

Great workout. After nearly a week out in BFE, I decided to do this again. A lot slower and way more focus. I am weak.

Great workout. Hotel gym for the next few. Won’t be near as fun.

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

Day 32 - Steady State Cardio

Hard to get a pump today. Let’s add more!

Day 45 - Legs

More workouts from Nick Koumalatsos