Name: Playbook - The Lost Breed - W6/D1 Legs
Uploaded: 2022-03-01T01:39:52.217Z
Duration: 45 min
Description: W6/D1 Legs

Marc

Jarrad

Brandon

Day 1- Legs: 

- BW Lunges 100 total reps (no breaks) 
- Leg Press - 5 x 8 
- DB RDL - 4 x 12
- Squats - 5 x 5

SUPERSET
- Lying Hamstring Curls 4 x 12 
- DB Goblet Squats 4 x 12

Abs: 3 rounds: (Rest 60 seconds after each round)
- Cable Crunches 20
- Cable Oblique Twists 10 each side 
- Leg Raises 20

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back up to starting position 
- Repeat on the other leg

(no breaks)

BW Lunges

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press

- 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

DB RDL

- 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

Barbell Back Squat

- Lying Hamstring Curls 4 x 12 
- DB Goblet Squats 4 x 12

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

Lying Hamstring Leg Curls

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB Goblet Squat

Superset

3 rounds: (Rest 60 seconds after each round)
- Cable Crunches 20
- Cable Oblique Twists 20 (10 each side)
- Leg Raises 20

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable Crunches

- Stand with a tight core and flat back (side on to the cable machine)
- Push the handle out in front of you keeping elbows slightly bent
- Twist through your core, moving arms across the body
- Return to starting position 
- Complete desired reps then repeat on the opposite side

Cable Oblique Twists

- Lay on your back, hands over
- Raise your arms and legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying Leg Raises

W6/D1 Legs

Dustin

Tanner

W1/D1 Legs

Simple but challenging and gives a crazy pump 🔥

Lari

W1/D2 Chest

Good workout, hard to hit 5x15 pullups though!

Nicolas

W1/D3 Back

Elizabeth

Mohit Kumar

W1/D4 Shoulders

Jake

W1/D5 Arms

Wow, killer workout! My legs are on fire! Call the fire department. The only feedback is to correct the time of the training as it’s not accurate. My total workout time was 64mins vs 45 minutes. Thanks

lillian

Manuel

W2/D1 Legs

W2/D2 Chest

W2/D3 Back

W2/D4 Shoulders

W2/D5 Arms

W3/D1 Legs

Allen

W3/D2 Chest

W3/D3 Back

Correcting work out time. My routine took longer than 45mins yet I'm feeling the burn. 🔥 Thank you.

W3/D4 Shoulders

W3/D5 Arms

W4/D1 Legs

Bryant

Calik

W4/D2 Chest

W4/D3 Back

W4/D4 Shoulders

Kevin

W4/D5 Arms

Daniel

W5/D1 Legs

F not enough. You lacked on the last videos too.

W5/D2 Chest

W5/D3 Back

W5/D4 Shoulders

W5/D5 Arms

W6/D2 Chest

W6/D3 Back

W6/D4 Shoulders

If you’ve made it this far be proud of yourself 💯💪🏼

daryn

Izzy

W6/D5 Arms

Ethan

Alex

W7/D1 Legs

W7/D2 Chest

🤸❤🙋‍♂️🙋‍♂️🙋‍♂️

W7/D3 Back

I absolutely love a good shoulder workout, u leave the gym on wide load timing 🦾😠

W6/D1 Legs

Community

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