Name: Playbook - Pierre Vuala - W2/D1
Uploaded: 2021-10-13T19:17:43.926Z
Duration: 60 min
Description: W2/D1

Fritz

The side squats were very difficult for the first 2 sets for a biginner who is not used to this movement. But i guess that is on my to keep practicing

Patrick

Adam

John

Samson Maswau

Good. I haven’t been consistent with the app but so far I can report that with everything - (cycling and morning pushups) 
My muscle mass has increased to 2lbs, body fat is .5lbs lower, lean body mass is up 1.7lbs and BMR is a +17kcal 
The notes helped getting the form right and I substituted elliptical for the running portion as I found running with the cycling this past week turned my legs into jelly. 

I noticed that in your live IG sessions you gave a bit more verbal guidance to form etc. any plans to do more of that here as well?

Pierre R.

A good leg day workout before I hit this vacation on the beach 😬

Pierre

Loved it but since I know legs are an area for me that I gotta HIT hard every time; I added leg extensions 3x15 to balance the hammie curls. I Ss the leg extensions with standing weightless calf raises 3x100. I added weighted calves to the sumo squats 3x40,30,20. And did the forward/backwards lunges in a circuit with One Dumbbell Hip Thrust 3x20 and standing calves weightless 3x75. That’s the it for today.

Percy

Hamstring curl

Sumo Squat

Forward/ Reverse lunge

- Make sure to sit back into your hip and heel
- Dont let your knees pass your toes

Rocking lateral lunge

- Keep core engaged
- Back flat 
- Pull the hips back to find the Strech in the hamstrings

W2/D1

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