Name: Playbook - The Lost Breed - W1/D3 Legs
Uploaded: 2022-03-01T02:13:55.232Z
Duration: 45 min
Description: W1/D3 Legs

Alexandria

Marc

Bola

daryn

Zachary Mishail

Enriq

LEGS

1. Squats: 10,8,6,4,4
(Increase weight after each set)
*Make sure you’re getting as close to 90 degrees as possible

2. DB Stiff Leg RDL: 4 x 10-12 reps 
(Increase weight after each set)

3. SL Leg Press: 4 x 10-12 reps each leg 
*Find a moderate/heavy weight where you can get 10-12 reps while keeping good form

4A. Leg Extensions: 4 x 12-15 reps + Dropset until failure 
(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

4B. Lying Hamstring Curl: 4 x 12-15 reps + Dropset until failure 
(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

- 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

(Increase weight after each set)
*Make sure you’re getting as close to 90 degrees as possible

Barbell Back Squat

- Slowly lower the dumbbells 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 hamstrings to power back to standing

(Increase weight after each set)

DB RDL

- Keeping your back flat against the pad
- Place your foot midway on the platform
- Lower your leg toward your chest
- Drive through your heel to press the sled  back to starting position
- Complete desired reps then repeat on the opposite side

*Find a moderate/heavy weight where you can get 10-12 reps while keeping good form

SL Leg Press

4A. Leg Extensions: 4 x 12-15 reps + Dropset until failure 
(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

4B. Lying Hamstring Curl: 4 x 12-15 reps + Dropset until failure 
(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

- 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

(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

Leg extensions

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

(Increase weight after each set until your dropset)
*On your last set go as heavy as you can then immediately drop the weight lighter and go until failure

Lying Hamstring Leg Curls

Superset

W1/D3 Legs

W1/D1 Back

Kevin

W1/D2 Chest

Tanner

Wasn’t too bad. I’ll make some adjustments to personalize it. I didn’t agree with some parts of it.

Carson

W1/D4 Arms

That burn that makes you wanna keep pushing each moment. 🔥🔥

Larry

W1/D5 Shoulders

Adding weight every set and doing a superset at the same time is cool idea. I personally like compound movements (Squats, RDLs, Deadlifts) to start the workout but this wasn’t bad!

W1/D6 Legs

W2/D1 Back

W2/D2 Chest

I threw some calf raises in there. Can’t have small calfs

Matt

W2/D3 Legs

W2/D4 Arms

W2/D5 Shoulders

W2/D6 Legs

W3/D1 Back

Dylan Jones

W3/D2 Chest

Tyler S

W3/D3 Legs

W3/D4 Arms

Anna

W3/D5 Shoulders

W3/D6 Legs

W4/D1 Back

W4/D2 Chest

W4/D3 Legs

Eamonn

W4/D4 Arms

W4/D5 Shoulders

W4/D6 Legs

W5/D1 Back

W5/D2 Chest

Arsh

W5/D3 Legs

W5/D4 Arms

W5/D5 Shoulders

W5/D6 Legs

W6/D1 Back

W6/D2 Chest

Carlos

W6/D3 Legs

W6/D4 Arms

W6/D5 Shoulders

W6/D6 Legs

W7/D1 Back

W7/D2 Chest

W7/D3 Legs

W7/D4 Arms

Levi

W7/D5 Shoulders

W7/D6 Legs

W8/D1 Back

W8/D2 Chest

W8/D3 Legs

W8/D4 Arms

W8/D5 Shoulders

W8/D6 Legs

W9/D1 Back

W9/D2 Chest

W1/D3 Legs

Community

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