Name: Playbook - The Lost Breed - W3/D5 - Legs
Uploaded: 2022-03-03T14:05:27.787Z
Duration: 45 min
Description: W3/D5 - Legs

Clarence

Enriq

Daniel

Jesse

Breno De Faria

ZackAttack

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

-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

Skater Jumps

Circuit 1

-Place your arms straight out in front of you, and lean slightly 
  forward to transfer your body weight onto your grounded foot
-Using a combination of glute, quadricep, and hamstring strength, 
  lift your body up to standing position
-Stand strong, briefly, before lowering yourself steadily back to the 
  seated position

Bodyweight Single Leg Bench Squat

-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

Circuit 2

-Perform as many reps as you can while maintaining good form

Speed Lunges

-Make sure to explode at the top of each rep

Jump Squats

-Make sure your back is flat against the wall
-Set your feet about shoulder-width apart and then about 2 ft out from 
  the wall
-Slide your back down the wall, bending your legs until they’re in a 90 
 degree angle—or as close as you can get! Your knees should be directly 
 above your ankles, but no more forward
-HOLD your position, while contracting your abs

Wall Sits

-Perform as many reps as you can during the set

Jumping Jacks

Cardio

W3/D5 - 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

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!!💪🏽

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.

W3/D3 - Cardio

Kerry

W3/D4 - Shoulders & Arms

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/D5 - Legs

Community

More workouts from The Lost Breed