Name: Playbook - Tommy Newell - W1/D3 Legs
Uploaded: 2022-08-22T07:20:38.039Z
Duration: 60 min
Description: W1/D3 Legs

James Nguyen

Samuel

- 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

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- 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 (quad focused)

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (bodyweight)

Superset

- 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

W1/D3 Legs

Dustin

Nice routine and I can actually finish it in the described time.

Jesse

W1/D1 Back

Excellent mate 🏴󠁧󠁢󠁳󠁣󠁴󠁿

Mark

W1/D2 Chest

W1/D4 Shoulders

Jordan 

Been doing Tommy’s training since release date and the training content is unreal.

W1/D3 Legs

Community

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