Name: Playbook - The Lost Breed - W2/D1 - Legs
Uploaded: 2022-03-03T14:05:27.729Z
Duration: 60 min
Description: W2/D1 - Legs

Charles 

Jarrad

Enriq

Dylan Eric Arthur Jones

Definitely a great workout. Great sweat and so far feeling great.

Thought it was easy until that last super set then I just layed on the ground from exhaustion felt the burn

Deaundre Campbell

Hugo

Alex Martinez

Good news is I didn't feel like death this week. The start of week 2 was very enlightening

Joey Hall

ZackAttack

Breno De Faria

Chelsea

Heath Nepstad

I love this workout plan!
Nearly needed to throw up, but that’s how much efford you need to bring to get better! TLB work!!! 🙌🏽

Duke

Lexie

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

-Do as many as you can in the 20 second set

Jumping Jacks

Cardio

W2/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.

Peter

W1/D1 - Legs

Gabriel

W1/D2 - Chest & Back

Shrey

W1/D3 - Cardio

Jerod

W1/D4 - Shoulders & Arms

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

Heath

W1/D5 - Legs

Jake

W1/D6 - Cardio

Masry

Noah

W2/D2 - Chest & Back

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

Colt Hubble

W2/D3 - Cardio

Zachariah Barkema

W2/D4 - Shoulders & Arms

Kept on pushing and I made through the workout!💪🏽💪🏽

W2/D5 - Legs

W2/D6 - Cardio

Luis-Andres

What’s up with the finisher? Finished me. I gotta stronger

Alex Harris

W3/D1 - Legs

Damn!!! 835 cals burned! Drained on this one!

Brett

W3/D2 - Chest & Back

Great cardio day! Getting better each day.

Clarence

W3/D3 - Cardio

Kerry

W3/D4 - Shoulders & Arms

Daniel

W3/D5 - Legs

W3/D6 - Cardio

Tshlene

🔥🦵🔥🦵🔥🦵🦵🦵🦵🔥🔥🔥🔥

W4/D1 - Legs

Dahlin Sabey

Laurent Pianelo

W4/D2 - Chest & Back

W4/D3 - Cardio

Calorie killer and arm blaster💪🏻💪🏻💪🏻🔥💯

Beni

W4/D4 - Shoulders & Arms

W4/D5 - Legs

Its was a great jumpstart to my fitness journey! I would recommend anyone trying to get active to do the plan! 💪🏾💪🏾💪🏾💪🏾

W2/D1 - Legs

Community

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