Name: Playbook - The Lost Breed - W6/D3 Legs
Uploaded: 2022-03-01T02:18:38.457Z
Duration: 45 min
Description: W6/D3 Legs

Carlos

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

2A. DB Reverse Lunges: 4 x 8-10 reps on each leg 
*Moderate to heavy weight

2B. DB RDL: 4 x 8-10 reps 
*Moderate to heavy weight

3. Leg Press Combo: 4 total sets 
(10 reps left leg, 10 reps right leg, 10 reps with both legs) = 1 set

4A. DB Step-Ups: 4 x 8-10 reps on each leg 
*Choose a moderate to heavy weight

4B. Lying Hamstring Curl: 4 total sets 12-15 reps 
(Increasing weight with each set)

- 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

2A. DB Reverse Lunges: 4 x 8-10 reps on each leg 
*Moderate to heavy weight

2B. DB RDL: 4 x 8-10 reps 
*Moderate to heavy weight

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Repeat with the opposite leg

*Moderate to heavy weight

DB Reverse Lunges

- 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

*Moderate to heavy weight

DB RDL

Superset

Leg Press Combo: 4 total sets 
(10 reps left leg, 10 reps right leg, 10 reps with both legs) = 1 set

- 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

SL Leg Press (L)

SL Leg Press (R)

- 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

Leg Press Combo

4A. DB Step-Ups: 4 x 8-10 reps on each leg 
*Choose a moderate to heavy weight

4B. Lying Hamstring Curl: 4 total sets 12-15 reps 
(Increasing weight with each set)

-Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up, driving your knee forward and up
- Step down and repeat 
- Work both sides

*Choose a moderate to heavy weight

Dumbbell Step Ups

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

(Increasing weight with each set)

Lying Hamstring Leg Curls

W6/D3 Legs

Marc

W1/D1 Back

Kevin

W1/D2 Chest

Alexandria

W1/D3 Legs

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!

Bola

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

Zachary Mishail

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

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

W6/D3 Legs

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