Name: Playbook - The Lost Breed - W3/D1 - Legs
Uploaded: 2022-03-03T14:05:27.764Z
Duration: 60 min
Description: W3/D1 - Legs

Luis-Andres

Enriq

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

Alex Harris

For serious - that many lunges at the end? Barf...

Katie

Hard workout, kept the mentality that I can finish. An kept on pushing forward, and I completed the workout

I liked the introduction of new exercises—the burpee box jumps (which I hated, but loved, you know), goblet squats, curtsy lunges, etc. BUT, I think you have a typo in the cardio circuit. I knew I wasn’t supposed to do 100 min of body weight lunges and jump squats each round, but I wasn’t sure about the skater jumps so did 100 each time. Given how much it depleted me, I’m wondering if you meant 10? Or 1 min? 😓

Kerry

Jake

Please check the last excercise 100min sequence I believe it should be 100rep

Carlos Cardona

Breno De Faria

Adrian Zaragoza

Lexie

Warm Up

-Reach tall at the top and don’t worry about keeping the shoulders 
  packed down and back
-Allow the elbows to rotate and point outward at the top of the 
 movement but tuck them tight to the ribcage at the bottom.
-Squeeze your glutes and brace your abs as you press. You 
  shouldn’t be leaning back excessively as you press

DB Squat Thrusters

-When doing the burpee, make sure you do a complete push-up 
  and go all the way down and then back up. This will help to fully 
  engage the muscles in your chest, shoulders and triceps while also 
  providing a little momentum to get back up into position before  
  executing the box jump

Burpee Box Jumps

Circuit 1

-Tall posture and neutral spine
-Breathe-and-brace
-Keep the bar close (sliding against the thighs)

BB RDL

-Squat down between your legs until your hamstrings are on your 
  calves 
-Keep your chest and head up and your back straight
-At the bottom position, pause and use your elbows to push your 
 knees out

Goblet Squats

-You want to avoid rounding your back too much when bringing 
 your legs up and down
-As you raise your leg upward, make sure to bring it outward 
 enough to maximize the tension on your oblique muscles
-Flexibility is needed with this exercise so try your best to get your 
  leading leg up and outside of your knee at the top position

Spider Mountain Climbers

Circuit 2

-Lunge diagonally forward with your right foot, crossing it to the outside 
 of your left leg, bending both knees 90 degrees
-Straighten legs, then lift your right knee and bring it in toward your 
  chest as you lower arms
-Lunge back diagonally with right leg, crossing leg behind body and to 
  the left, bending both knees while curling weights toward shoulders

DB Curtsy Lunges

-Keep your back flat and chest up
-Swing your arms with each bound
-Aim for maximum height and distance
-Begin by holding the landing position and progress to continuous 
  bounding

100 Skater Jumps

-Make sure to maintain good form on each rep

100 Bodyweight Lunges

100 Jump Squats

Cardio

W3/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

W1/D1 - Legs

Gabriel

W1/D2 - Chest & Back

Jarrad

Shrey

W1/D3 - Cardio

Jerod

W1/D4 - Shoulders & Arms

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

Heath

W1/D5 - Legs

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!!💪🏽

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

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

Brett

W3/D2 - Chest & Back

Great cardio day! Getting better each day.

Clarence

W3/D3 - Cardio

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! 💪🏾💪🏾💪🏾💪🏾

W3/D1 - Legs

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