Name: Playbook - Ridge Davis - W1/D6 LEGS
Uploaded: 2021-01-18T11:48:28.346Z
Duration: 45 min
Description: W1/D6 LEGS

Loved my first week of the build program feeling stronger everyday 💪🏻

Jessica Rose

"- Stand with your feet slightly wider than hip-width apart, holding a pair of light dumbbells down by your sides. Clean the dumbbells up to your shoulders so that one end of each dumbbell rests on top of each shoulder. Balance the dumbbells on your shoulder by holding on to dumbbells with elbows facing forward. This will be your starting position.
- Keeping your head facing forward, your back straight, and your chest high, squat down by bending your hips back while allowing knees to come forward slightly, keeping your back straight and knees pointed in the same direction as your feet. Descend until your thighs are at parallel, or just past parallel to floor.
- To return to the starting position, extend your knees and hips until your legs are straight. Repeat for the recommended number of reps."

DB Front Squat

- From a high plank (push up) position, engage your core and step your feet - one at a time - out then in.

Plank Knee to Elbow

CIRCUIT 1

"- Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
- Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
- Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
- Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg."

DB Step Up

"- Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
- Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
- Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position."

Hip Thrusters

CIRCUIT 2

DEADLIFT
- Grasp a couple of dumbbells holding them by your side at arm's length.
- Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
- Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
- Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
- Repeat for the recommended amount of repetitions."

REVERSE LUNGE
"- Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance.
- Hold two dumbbells by your sides.
- To return to the standing position, press off of the front foot."

DB Deadlift + Reverse Lunge

Start with towels/sliders under heels and lie face up.   This will be your starting position.
- Flex the knees, bringing your feet towards the bench. You may need to lean back slightly to keep your feet from striking the floor.
- Pause at the completion of the movement, and then slowly return to the starting position."

Sliding Hamstring Curl

CIRCUIT 3

W1/D6 LEGS

David

Completely got a burning workout. Definitely gets the right start to my day.

Isaiah

W1/D1 PUSH

Miss Barbara

Clarify instructions on last exercise .. maybe explain two pulls and in second after lowering raise back to stand erect, shrug.  Then give instructions on proper way to go back to starting position.  I got it by watching video but still wasn’t very clear. 

Also when doing single side exercises, example pulling dumbbell with one arm, clarify should you do three sets in one arm with 45 sec rest between then switch sides, or right, left, then 45 seconds.  I just did right left with 25 sec rest after that because by then right arm had already rested 30 seconds.

Otherwise great workout!!!

W1/D2 PULL

That last exercise is too hard on way back, give s beginner move and your video is cutting off your head or top on some exercises so I would fix that .  

Also rather than put a barbell over yourself on thrusters I used a hard bed pillow with indent kind of like those neck supports.. I put the dumbbells in center, they don’t move, the weight is right over the movement and no pain of a bar.  
I like your workouts

W1/D3 LEGS

Wished exercised changed up slightly ... feel like it’s four weeks of same thing?

W1/D4 PUSH

W1/D5 PULL

W1/D7 REST DAY

W2/D1 PUSH

W2/D2 PULL

W2/D3 LEGS

Too tired today 😴think I need a second rest day

W2/D4 PUSH

W2/D5 PULL

Please consider working a proper lunge progression into your program.  I’ve luckily had a lot of background and able to search net for better strategy after I saw little improvement.  I really love your program but like a lot of others in playbook there is no plan for keeping beginners engaged.  I think it’s better to say for example start with stationary split lunges until you can do full extension proper form and gradually add load.  Then you could easily say to more advanced people, they can do step backs with weights etc.  i realize this can’t be personally tailored but it’s such an easy fix to keep people engaged and documenting real progress instead of ‘oh I’ll skip the lunge.  Also, I could not step on in my little kitchen step stool.  I placed it in the doorway using bare touching the walls with outside of my arms just for balance and  a bit if assistance.  After doing that week 1 I can now do three sets of 12 without weights!  I’m making great strides in strength but I am struggling still with step back lunges so I’m just researching other ways.

W2/D6 LEGS

W2/D7 REST DAY

W3/D1 PUSH

W3/D2 PULL

W3/D3 LEGS

W3/D4 PUSH

W3/D5 PULL

W3/D6 LEGS

W3/D7 REST DAY

I don’t deal with social media anymore .. otherwise I’d share.  You really have the best home workout for strength and conditioning!!

W4/D1 PUSH

Wish I could display my before and after but alas I’m s private person..  this was by far the program that built the most strength for me

W1/D6 LEGS

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