Name: Playbook - The Lost Breed - W1/D1 Legs
Uploaded: 2022-03-03T13:32:05.703Z
Duration: 45 min
Description: W1/D1 Legs

Dustin

Tanner

Franco

Didn’t get to the abs but overall pretty good workout

Gabby

Olson

Eric

I felt there was not enough amount of leg workouts, also, does the weight increase in some reps? Not bad for the first day.

Manuel

I started out too low weight on squats, but in turn i actually PR’d so I’m pretty stoked about that

Andre

Marc

Jarrad

Tobyn

Day one back in a long time, wasn’t great on my part

Daniel

Danny

Carlos

brook

I felt it had to do squats before core that was the worst

Chris Hernandez

John

Kason

Raul

Alex

Starting my workout journey, because of you guys. Can’t wait to put more work in.

Damodrick Jenkins

Shamaal

Eddie

Jamall Savoy

Workout was🔥🔥🔥. My legs were fried!😮‍💨

More squats and also adding like a 5 min stretching session before the workout

Baller Alert

Andy

Aubrey

Clarence

Chris

It was tough but sooo ready for the new gains 💪🏻💪🏻

Joshua

Nice start up, looking forward to tomorrow

Saige

All respect, would love a way to track my weight on these exercises and the timer doesn’t seem to work in the background. Great workout guys!

Andrew

Day 1- Legs:

- Leg Extensions 5 x 15
- Squats 20,15,12,10,8 (increasing weight with each set, use the first two sets as a warm up)
- Leg Press 20,15,12,10,8 (increasing weight with each set, use the first two sets as a warm up)

SUPERSET
- Lying Hamstring Curls 4 x 12 
- Seated Hamstring Curls 4 x 12

Abs: 3 rounds: (Rest 60 seconds after each round) 
- Cable Crunches 15 reps 
- Leg Raises 15 reps 
- Russian Twists 15 reps each side

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- 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

Barbell Back Squat

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press

- Lying Hamstring Curls 4 x 12 
- Seated Hamstring Curls 4 x 12

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying Hamstring Leg Curls

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated Hamstring Curl

Superset

3 rounds: (Rest 60 seconds after each round) 
- Cable Crunches 15 reps 
- Leg Raises 15 reps 
- Russian Twists 15 reps each side

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable Crunches

- Lay on your back, hands over
- Raise your arms and legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying Leg Raises

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp weight in front of your core
- Twist your torso from side to side

Weighted Russian Twists

W1/D1 Legs

Simple but challenging and gives a crazy pump 🔥

Lari

W1/D2 Chest

Good workout, hard to hit 5x15 pullups though!

Nicolas

W1/D3 Back

Elizabeth

Mohit Kumar

W1/D4 Shoulders

Jake

W1/D5 Arms

Wow, killer workout! My legs are on fire! Call the fire department. The only feedback is to correct the time of the training as it’s not accurate. My total workout time was 64mins vs 45 minutes. Thanks

W1/D1 Legs

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