Name: Playbook - Tire Trained - W1/D2 LOWER BODY: Glutes + Quads + Hamstrings
Uploaded: 2024-05-10T22:09:26.668Z
Duration: 60 min
Description: W1/D2 LOWER BODY: Glutes + Quads + Hamstrings

Welcome to WEEK #1 of your January T3:BB program!

W1/D2: Lower Body (Glutes + Quads + Hamstrings)
1. Mobility Warmup
2. Back Squats 4 x 8-12)
3A. Romanian Deadlift (RDL) (4 x 8-12)
3B. Weighted Walking Lunges (4 x 8-12/leg)
3C. Sumo Squats (4 x 8-12)
4. Tabata Conditioning
5. Mobility Cool Down

This week is all about GETTING FAMILIAR with the structure of the T3 program.  The goal this week is for all participants to become familar with the basics.  These include:

TESTING
Progressive Overload
Compound Movements
Accessory Movements
Conditioning
Sets
Reps
Rep Range
Rest

PROGRESSIVE OVERLOAD
When you gradually increase the weight, frequency, or number of repetitions in your strength training routine. This challenges your body and allows your musculoskeletal system to get stronger. Progressive Overload also allows for improvement in form.

COMPOUND MOVEMENTS
Strength-based exercises that work multiple muscle groups at a time. Within the T3 program our compound exercises will involve the use of an Olympic barbell. An Olympic barbell is 45 lbs. and you have the ability to add weight plates to the bar as you progress over time. Each session of T3 comes with a new cycle of compound movements.

ACCESSORY MOVEMENTS
Strength-based exercises, sometimes referred to as secondary exercises, that complement compound exercises. Accessory exercises strengthen smaller muscle groups that support larger muscle groups typically worked with compound movements.

SETS
A set is a collection of repetitions of an exercise. For our purposes within the T3 program we will commonly execute 8-12 repetitions per set.

REPS  + REP RANGE
The term 'rep' is short for repetition. A rep is the number of times you complete an exercise.  The T3 program introduces rep ranges instead of one specific number of reps. For our purposes within the T3 program we will work in the 8-12 rep range for most exercises.  Offering a rep range target helps to support individualized progress.

REST
Allowing for and measuring rest time with strength exercises is critical to your success. This process is about seeking and finding your abilities with various stimuli presented to you in an effort to progress.  Rest time will vary depending on the exercise but you can note that rest time for compound movements should be between 90 seconds and 2 minutes.

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Body Weight Squats

- Stick arms out to the sides of the body
- Circle the arms forward making big exaggerated circles
- Take this nice and slow and be sure to make mind to muscle connection

Arm Circles (forward)

- Stick arms out to the sides of the body
- Circle the arms backward making big exaggerated circles
- Take this nice and slow and be sure to make mind to muscle connection

Arm Circles (backward)

Plank Walkout

Hold for 10 seconds on each piece of the sequence.

Runner’s Lunge Sequence

Pigeon Pose

Shoulder Pass Through

- Stand with your feet wider than shoulder width apart
- Stick arms out to the sides
- Hinge at the hips, pushing the hips back while you touch your hand to your opposite foot.
- Return to the starting position and repeat on the other side

Windmill Stretch

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

- Stand with feet nice and wide
- Reach your left arm up and as you lean to the right, extend your left arm overhead 
- Feel a stretch in your left side
- Repeat on the opposite side

Side Stretch

MOBILITY WARMUP

**SET #1 SHOULD BE A WARMUP SET (just the bar)**

- 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 (or lower with control) and push through your tripod (heel, pinky toe, & big toe) to come back up

Barbell Back Squat

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Keep the bar tight to the body/legs
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlifts (RDL)

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell Walking Lunges

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell Sumo Squat

Thigh Killers

Rest

- Complete a squat
- Jab (punch) as you come up from the squat
- Repeat on the other side

Squat Jab

Alternate between both exercises for the duration.

10 Mt. Climbers + 10 Jumping Jacks

- Laying on your back, lift the shoulder blades off the ground
- Return back to the ground
- Complete a full sit-up
- Repeat
- Count crunch as (1), full sit-up as )
(2), etc. until designated number of reps has been completed

1 1/2 Crunches

Tabata Conditioning

Butterfly Stretch

Toe Touch + Side Stretch

Toe Touch

Thread the Needle

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Downward Dog

Heel Presses

- Keeping a slight bend in your knees 
- Tip forward at the hips
- Letting your head hang down

Forward Fold

Cross Body Shoulder Stretch

COOL DOWN

W1/D2 LOWER BODY: Glutes + Quads + Hamstrings

First T3 sesh workout from home. Proud of myself!

Lindsey

W1/D1 PULL: Back + Biceps

Legs burn from yesterday, arms gonna burn tomorrow. Whew

W1/D3 PUSH: Chest + Triceps + Shoulders

W2/D1 PULL: Back + Biceps

W2/D2 LOWER BODY: Glutes + Quads + Hamstrings

W2/D3 PUSH: Chest + Triceps + Shoulders

W3/D1 PULL: Back + Biceps

W3/D2 LOWER BODY: Glutes + Quads + Hamstrings

W3/D3 PUSH: Chest + Triceps + Shoulders

W4/D1 PULL: Back + Biceps

W4/D2 LOWER BODY: Glutes + Quads + Hamstrings

W4/D3 PUSH: Chest + Triceps

W5/D1 PULL: Back + Biceps

W5/D2 LOWER BODY: Glutes + Quads + Hamstrings

W5/D3 PUSH: Chest + Triceps + Shoulders

Missed my people but got err’ done 💪

Jessie

W6/D1 PULL: Back + Biceps

W6/D2 LOWER BODY: Glutes + Quads + Hamstrings

W6/D3 PUSH: Chest + Triceps + Shoulders

W7/D1 PULL: Back + Biceps

W7/D2 Lower Body

W7/D3 PUSH: Chest + Triceps + Shoulders

W8/D1 PULL: Back + Biceps

W8/D2 Lower Body

W8/D3 PUSH: Chest + Triceps + Shoulders

Not that same as being in class but I got it done ✔️ 💪

W1/D2 LOWER BODY: Glutes + Quads + Hamstrings

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