Name: Playbook - The Lost Breed - W1/D1 - Legs
Uploaded: 2022-03-03T14:05:27.695Z
Duration: 75 min
Description: W1/D1 - Legs

Great! Better than any workout I’ve done previously 💯💯

Domonic

Great workout! This was a great way to get back to it! Looking forward to finishing this program.

Charles 

Peter

Jarrad

Hasan

I burned 836 cals took me 1:02 Ave hr 156 highest 183

Gabriel

Parker

Killer first workout! These results are going to be fire!!

Bryant

Great but i’ve some questions about what weight i need when i does for example like squat,db lungs,

Carl

Clarence

Nick

Enriq

Moananui

Reyna

Jamall Savoy

Alex Harris

Damian

Great workout, I’m used to high intensity workouts but definitely a Leg killer!! 🦵🏽🔥 #TLB

Luis

Workout was fire! Love how y'all balance the workouts with weighted and body weight workouts that allows the workout to be challenging but yet not overwhelming. 🔥💪🏽🤘🏽

Jay sousa

OneTake2018

Jarier

Heath

Keldon Reese Marmolejo

Great workout. I was a part of the summer shred pt 2 and I wanted more! I am going through the workouts pretty quickly though. I’ll probably add more weight as I continue so I don’t move through them as quickly!

Addison

This workout was crazy hard but I loved it!!🙌🏼💪🏼

Candice

Basel

Dahlin Sabey

A little on the long side, but I broke it up into an am and a pm

Mario

Byron Dolliole

Paul

Daniel

Ismail Diallo

Blake Bostwick

Jackson Petitte

Karina

Chace B.

Great start. Can’t wait to see what every day will bring

Eric Winenger

Killer workout!!! Can’t wait to get after it again tomorrow!

Kyle

Tyler Roberts-fields

Andrew

Landon

Good ass kicker, can’t wait to finish the next workout

Adrian White

Warm Up

-Do not allow your knee to go forward beyond your toes as you come 
 down, as this will put undue stress on the knee joint. Make sure that 
 you keep your front shin perpendicular to the ground.
-Using mainly the heel of your foot, push up and go back to the 
  starting position as you exhale.

Squats

-Keeping core tight, back flat and feet flat on floor, bend at waist and 
 lower dumbbells down front of leg as far as flexibility allows
-Forcefully contract hamstrings and glutes to rise to start position

DB RDL

-Start with one foot on an elevated surface
-Make sure to pump your arms in order to increase speed and 
 intensity

Alternating Foot Taps

Circuit 1

-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

DB Step Ups

-Place one foot on a platform elevated to approximately knee height
-Jump up, driving through the forefoot of the elevated leg
-Switch legs in the air so that you land your opposite leg on top of the 
 platform

Bodyweight Step Up Jumps

-Keep core muscles engaged 
-Make sure to breathe properly

Plank

Circuit 2

-Using mainly the heel of your foot, push up and go back to the 
 starting position as you exhale
-Breathing is important

DB Lunges

-Same motion as squats with a barbell 
-Keep arms locked together 
-Repeat one rep immediately after another to achieve high intensity

Bodyweight Squat Jumps

Circuit 3

-Assume a pushup position with your arms straight and your feet 
  elevated on a bench or step
-Lift your right foot off the bench and bring your knee as close to your 
  chest as you can
-Don't allow your lower back to round

Elevated Mountain Climbers

Burpees

-Perform as many as reps you can in the 20 second set

Jumping Jacks

Cardio

W1/D1 - Legs

W1/D2 - Chest & Back

Shrey

W1/D3 - Cardio

Jerod

W1/D4 - Shoulders & Arms

Killed me. Maybe change up the finisher!!! But great shit boys😈

W1/D5 - Legs

Jake

Lexie

W1/D6 - Cardio

W2/D1 - Legs

Masry

Noah

W2/D2 - Chest & Back

Overall great!! Like this workout, feeling and looking better before I started this program!!💪🏽

W1/D1 - Legs

Community

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