Name: Playbook - Tire Trained - W2/D2 LOWER BODY: Glutes + Quads + Hamstrings
Uploaded: 2024-05-10T22:09:26.763Z
Duration: 60 min
Description: W2/D2 LOWER BODY: Glutes + Quads + Hamstrings

Welcome to WEEK #2 of your January T3:BB program!

W2/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. Circuit Conditioning
5. Mobility Cool Down

This week is all about APPLYING THE BASICS that were learned last week. While applying the basics you can expect to build on that knowledge with the following:

LIFTING FUNDAMENTALS
Applying the following lifting fundamentals will help to ensure safety and longevity with this program:
  1. Hands & Feet
  2. Breath & Bracing
  3. Bar Path
  4. Range of Motion (ROM)
  5. Tempo

RPE SCALE
RPE stands for ‘Rate of Perceived Exertion’. The RPE scale is a scale from 1-10 used to help you determine how much effort you are putting into a particular strength exercise. The scale that we use for the T3 program is as follows:

1-4:  Too easy for lifting
5-6:  Warmup weight
7:  Could do 3 more reps
8:  Could do 2 more reps
9 : Could do 1 more rep
10: Cannot do 1 more rep (muscle failure)

As you become more proficient with the movements, pay attention to the RPE scale to determine if you are using an appropriate working weight for your level. We will aim for an RPE of 8-10 by the end of each set.

TRACKING PROGRESS (TRAINING LOG)
This week you will be expected to start tracking your progress with your lifts. Progress tracking is built right into the app! Record the weight and the reps that you lift while ensuring you are hitting an RPE of 8-10 by the end of each set.

INTRO TO FAILURE
Next week we will learn all about failure and working toward failure. This week you can expect to begin familiarizing yourself with failure through the RPE scale.

- 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

- Jump rope with the rope passing under your feet once each jump

Jump Rope

Rest

- Perform a burpee
- Hop over the dumbbell
- Repeat

Burpee Over Dumbbell

- Begin with forearms on the mat with shoulders stacked over the elbows
- Extend feet back into a plank position
- Keep the belly up and the butt down

Low Plank

Circuit 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

W2/D2 LOWER BODY: Glutes + Quads + Hamstrings

First T3 sesh workout from home. Proud of myself!

Lindsey

W1/D1 PULL: Back + Biceps

W1/D2 LOWER BODY: Glutes + Quads + Hamstrings

Legs burn from yesterday, arms gonna burn tomorrow. Whew

W1/D3 PUSH: Chest + Triceps + Shoulders

W2/D1 PULL: Back + Biceps

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 ✔️ 💪

W2/D2 LOWER BODY: Glutes + Quads + Hamstrings

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