Name: Playbook - Trevor Siggs - Week 1 Day 2 (Lower Body)
Uploaded: 2024-01-15T19:33:15.542Z
Duration: 50 min
Description: Week 1 Day 2 (Lower Body)

In this workout you will be focusing on the lower body and utilizing various styles of weight lifting and body weight lifts in order to retain muscle mass and burn fat. These exercises will target the lower back, hips, quads and hamstrings. HIIT style weight training and cardio will be the main focus of this workout.

You will have 5 total exercises for this workout. You will do circuit style, which means you will do each 1 of these exercises with minimal rest in between. You can rest for a couple minutes after each working circuit. Your goal is to do 4 rounds of this circuit which would be 20 total exercise sets.

- Start with a barbell on your upper back
-Pinch your traps back to help create a cushion for the bar 
- Press hips back and lower down until your glutes are at 90 degrees
- Press through heels and stand back up (avoid letting the heels come off the ground)

Smith Machine Squats

- Place your upper back on the edge of the bench
- use a foam pad under the barbell if it is uncomfortable 
- Bring your hips up engaging your glutes
-  Briefly pause at the top of the thrust 
- Press into your heels, no tippy toes

Elevated hip thrusts

Here you are going to be targeting and focusing on those obliques. I would suggest doing your first set with no weight and get a feel for it before you hold a weight plate. I tend to put my front foot back, however you can use whichever way feels more natural way on the hyperextension bench. Allow yourself to come as far down as possible for added range of motion, same for when you come back up. Focus on keeping your obliques tight and keeping all the tension on them. Make sure to hit both sides as well.

Side Crunches (hyperextension bench)

In this exercise you will be doing weighted lunges with a barbell. I personally like to use the smaller barbells with pre-set weights. When you perform these you want to keep a flat and straight back at all times. You do NOT want to over lunge, it will create too much tension on the knees, you should have shorter steps where you can focus all the weight and tension on the quad that is moving forward. I prefer walking for added core work to the exercise, however you can stay in place if you prefer that. Remember that a set of 10 is actually 20 total steps, in order to hit 10 lunges on each leg.

Walking Barbell Lunges

In this exercise you will need a sled. You want to get into a very athletic stance with a flat back. Keep a slight bend in your arms but make sure you are focusing all your energy and power through the legs. As you make each push, really power your one leg up, this helps emphasize the other leg that is pushing all the weight on the sled. Don’t be shy to add a good amount of weight to the sled.

Power Sled Drives

Lower Body HIIT Workout

**IF DOING A LEG DAY then I would suggest trying utilizing cardio equipment that uses arms with it (rower or fan bike are great options).**To start things off you will be doing more HIIT cardio. The higher intensity you can go the better, remember it doesn’t need to be a long amount of time in the high intensity phase. Try and stick with only Treadmills, Machine Bicycles, Stair Climbers or Rowing Machines. Let’s say you do the treadmill; You will do 40 seconds at a moderate pace and follow that up with 15 seconds at a high pace (90% sprint). That will give you about 1 minute for each interval (the missing 5 seconds is to give the treadmill time to speed up). Try to utilize an interval training mode to make it a smooth transition. You will aim for 8 of these intervals that will last you close to 8 minutes.

High Intensity Interval Training Cardio

Week 1 Day 2 (Lower Body)

Week 1 Day 1 (Upper Body)

Week 1 Day 3 (Full Body)

Week 1 Day 4 (Full Body)

Week 1 Day 5 (Full Body) *optional*

Week 2 Day 1 (Upper Body)

Week 2 Day 2 (Lower Body)

Week 2 Day 3 (Full Body)

Week 2 Day 4 (Full Body)

Week 2 Day 5 (Full Body) *optional*

Week 3 Day 1 (Upper Body)

Week 3 Day 2 (Lower Body)

Week 3 Day 3 (Full Body)

Week 3 Day 4 (Full Body)

Week 3 Day 5 (Full Body) *optional*

Week 4 Day 1 (Upper Body)

Week 4 Day 2 (Lower Body)

Week 4 Day 3 (Full Body)

Week 4 Day 4 (Full Body)

Week 5 Day 1 (Upper Body)

Week 5 Day 2 (Lower Body)

Week 5 Day 3 (Full Body)

Week 5 Day 4 (Full Body)

Week 6 Day 1 (Upper Body)

Week 6 Day 2 (Lower Body)

Week 6 Day 3 (Full Body)

Week 6 Day 4 (Full Body)

Week 7 Day 1 (Upper Body)

Week 7 Day 2 (Lower Body)

Week 7 Day 3 (Full Body)

Week 7 Day 4 (Full Body)

Week 8 Day 1 (Upper Body)

Week 8 Day 2 (Lower Body)

Week 8 Day 3 (Full Body)

Week 8 Day 4 (Full Body)

Week 9 Day 1 (Upper Body)

Week 9 Day 2 (Lower Body)

Week 9 Day 3 (Upper Body)

Week 9 Day 4 (Full Body)

Week 10 Day 1 (Upper Body)

Week 10 Day 2 (Lower Body)

Week 10 Day 3 (Upper Body)

Week 10 Day 4 (Full Body)

Week 11 Day 1 (Upper Body)

Week 11 Day 2 (Lower Body)

Week 11 Day 3 (Upper Body)

Week 11 Day 4 (Full Body)

Week 12 Day 1 (Upper Body)

Week 12 Day 2 (Lower Body)

Week 12 Day 3 (Upper Body)

Week 1 Day 2 (Lower Body)

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